9AM LIFTING CLUB
10AM TEAM WOD
Great shot of Nick and his grandkids!
WARM UP:
With a Partner
For Time:
1000 M. Row
800 M. Run
*Switch every 200 – 400 M.
LIFT:
Warm Up Shoulder to Over Head
WOD:
“Slingshot” – From the 2013 Winter Shakedown – 15 Min. Cap
5 Min. to Find 1RM Thruster
Then:
25-50-75
Shoulder to Overhead (145/95) (135/85) (115/75) (95/65)
Kettle Bell Swings (70/53) (53/44) (44/35) (35/26)
Chest-To-Bar Pull-Ups
POST WOD:
Coaches Stretch
Recent Posts
