Friday January 13, 2017
(Awesome action shot of Wednesday’s 5:30pm class! You can just tell how effective those pulls are on the rower. Nice job everyone! Way to get after it!)
Every Minute on the Minute x 9 minutes
**In the remaining time in your minute, alternate between holding a plank and holding a L-hang or Tuck hang on the pull-up bar. Example: Minute 1 = 2 Deadlift and hold plank. Minute 2 = 2 Deadlift and hold L-hangs. Repeat.
*The Deadlift Sequence…. Minutes 1, 2, 3 @ 60% of your 1RM. Minutes 4,5,6 @ 65% of your 1RM. Minutes 7,8,9 @ 70% of your 1RM.
Level 1 & 2 WOD:
AMRAP in 13 minutes:
15 Air Squats
MOD 1: Green Band
MOD 2: Med. Black Band
MOD 3: Lg. Black Band
MOD 4: Ring Rows, Knee Push-ups