Friday, Nov. 22, 2013

Lifted this photo from Leimomi’s Instagram

112213 WOD

A. Three rounds NFT

100-meter run

10 oblique side bends with kettlebell (5/side)

10 v-ups

10 jumping air squats

B. Deadlift – Wendler week 3; month 2

75% x 5

85% x 3

95% x 1+

Five cobras between working sets

C. Three rounds for time:

400-meter run

10 deadlifts (185/135)

15 box jumps (20/24)

>> On-Ramp

Three rounds for time:

200-meter run

10 KB deadlifts

10 step-ups

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BECAUSE IT’S ALMOST THANKSGIVING

HOLIDAY SCHEDULE NOTE: We will hold one class (possibly a hero WOD) Thanksgiving Day at 8 a.m. Max out on cardio before you max out on calories. At least that’s what we will be doing. See you there!