28NOV2014

28NOV2014

FRIDAY HOURS: 10am-1pm (classes start on the hour, last class at 12:00)

PROGRAMMING NOTE: Those of you may remember from last time doing Wendler, our percentages are NOT based off of your true 1RM. You calculate 90% of your 1RM to get your training max (TM), then you use your training max to calculate your percentages.

1) Deadlift: 1x5@65%, 1x5@75%, 1xME@85%

2a) GHD Back Ext. (weighted if able): 2x15

2b) Side Plank: 2x:20 each side

WOD: for time

20 Cal Row

40 Double Unders

40 Push Press (45/35)

40 Wall Balls

40 Jumping Lunges

20 Cal Row

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