*THIS WEEK SCHEDULE (YOU MUST SIGN IN FOR ALL CLASSES!)
WEDNESDAY, 27TH - NORMAL SCHEDULE
THURSDAY, 28TH - 8:30AM AND 9:30AM ONLY
FRIDAY, 29TH - 8:30AM,9:30AM,5PM,6PM
SATURDAY, 30TH - NORMAL SCHEDULE
*** THURSDAY, NOVEMBER 28TH THANKSGIVING DAY WORKOUT WILL BE A NICE LONG HERO WOD! COME IN AND REMEMBER WHY YOU ARE DOING THIS!
WARM-UP
2 ROUNDS BURPEE RELAY
10 LIGHT KB SWINGS/10 MEDIUM KB SWINGS/10 WORKOUT KB SWINGS
REVIEW AND DRILL GOBLET SQUAT
STRENGTH
10 MIN TO FIND 8RM WEIGHTED PULLUP - STRICT
THEN 1 SET ME:STRICT PULLUPS W 50% OF YOUR 87RM
* 3-4 SETS MAX FOR THE WEIGHTED PULLUPS!
WOD
50 DOUBLE UNDERS
21 GOBLET SQUATS (70/53)
21 KB SWINGS
40 DOUBLE UNDERS
15 GOBLET SQUATS
15 KB SWINGS
30 DOUBLES UNDERS
9 GOBLET SQUATS
9 KB SWINGS
* IF YOU CANNOT DO DOUBLES ATTEMPTS PLUS COMPLETED WILL COUNT. NO SINGLES TOMORROW!
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| RESULTS FROM 11/26/13 |
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| RESULTS FROM 11/26/13 |
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| 2014 PREP TEAM RESULTS! |
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