Friday, Nov. 21, 2014

Coach Jason knows what he’s doing.

112114 WOD

A. 1:00 ME at each station

– row for calories

– front plank

– double-unders

– hollow hold / tuck

– box jumps

B. Deadlift – ADD 10# to 1RM to find new WW

65% x 5

75% x 5

85% x 5+

3 x 5 cobras

C. Three rounds for total time:

Run 200 meters

20 wall balls (20/14) to 10′ target

20 American kettlebell swings (70/53)

Mandatory 2:00 rest between rounds.

>> On-Ramp

Three rounds for total time:

Run 200 meters

20 DB thrusters / air squats

20 Russian kettlebell swings AHAP

Mandatory 2:00 rest between rounds.

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THANKSGIVING HOLIDAY SCHEDULE

WEDNESDAY, NOV. 26: Normal schedule

THURSDAY, NOV. 27: One Thanksgiving class only at 8:30 a.m.

FRIDAY, NOV. 28: Four classes: 8 and 9 a.m.; 4:30 and 5:30 p.m.

SATURDAY, NOV. 29: Normal schedule