Wednesday January 11, 2017

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(Keith looking like superman on this deadlift.  You can very clearly see his shoulders are active and his body is poised for victory!  When lifting heavy, you have to be ready. No tension = no rep!)

Register for Classes on Mindbody, Post Scores to Whiteboard, Check-in on Facebook

Level 1 & 2 WOD:

For time:
Run 800m OR Row 1000m
50 Box Jumps (24″,20″)
30 Front Squats (115,75)

 

Grunt Work:

Practice a skill that you struggle with for 10 minutes. And remember…… small consistent efforts lead to massive gains!

MOD 1: (95,65)

MOD 2 (75,55),  (20″, 3 plates)

MOD 3: (65,45), (3 plates, 2 plates)

MOD 4: (45,35), Step-ups