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