ANNOUNCEMENT:Opens are Open! register there is a Scaled and Rx'd division... Trainers are doing the Donation Burpees Saturday the 17th. Want to watch your trainers do burpees come for a wod and a watch.
STRENGTH:Dead Lift; 90% 1x5 @60%, @65%, @70%
1a. 2 sec Pause GHD Back extensions x 15
1b. Glute Bridges x 15 (with weight if poss.)
WOD: 5 Min AMRAP
5 Floor Presses (95/135
20 Lateral Jumps over bar
10 Min AMRAP
Bear Crawls down and Back x2
5 Push Jerks
1 rope climb
It's a Bird, It's a Plane.....
Posted on Fri, January 16, 2015