5 Good Mornings
          5 Deadlift
          5 Sit ups
          5 Mountain Climbers
STRENGTH: 10:00 to work up to a heavy (only if form allows) 5RM Romanian Deadlift (RDL) pace:5010
WOD:  AMRAP in 7:00
      A1: 20 Thrusters 45# (pace)
      A2: Slam Ball
      A3: Wall Ball 14/20#
---7:00 REST---
      AMRAP in 7:00
      A1: 30 Double Unders (pace)
      A2: KB Swings
      A3: HSPU


photoThere is quite a bit of space on the “2014 GOALS” board! Please write up your goals so we can hang this to remind everyone what they’re working towards!:)

WARM-UP:  5 Rounds:
          5 Good Mornings
          5 Dead Lifts
          5 Sit Ups
          5 Mountain Climbers
STRENGTH:  10:00 to hit a heavy Dead Lift cluster:
WOD:  AMRAP in 7:00
      A1.) 15 cal Row (pace)
      A2.) Slam Ball
      A3.) Kb Swing
REST 7:00
      AMRAP in 7:00
      A1.) 10 cal Row (pace)
      A2.) Wall Ball
      A3.) Double Unders

10.09.2013 [wednesday]

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Skills & Drills:  30 banded OHS
Strength:  5-5-5-5-5
                   1a.) OHS
                   1b.)  Chin ups (strict)
WOD:  3 Rounds x 1:00 Stations
            Rope Climbs /Rope Lowers
            DB Man-Makers
            Weighted AbMat Sit Ups
              *running total is score*



Although Jeremy is not back to his normal awesome self–He is here!!! He couldn’t take another day away from you all! SO GET IN HERE TODAY! 🙂 We’ve missed you!!

Thank you so very much for your patience and kind words!!!

BenchPress 3×5, adding 5LBS.
Todays WOD:
AMRAP in 10 Minutes of:
  • 5 Front Squats @ 70%
  • 10 Sit Ups
  • 15 Push Ups