Monday, December 31, 2012
VICTORIA
Warm Up: 500 m row or 400 m run; 3 x 5 ball shrugs, push ups, mtn climbrs; hip/shoulder mobility
Skill Focus: Thruster & Sumo Deadlift High Pull
Form review and warm up to working weights
WOD
10 thrusters 95#/65#
14 box jumps 24"/20"
12 sdhp
12 burpees
27 kb swings 53#/35#
5RFT
"To Protect the Innocent" - excellent article in Forbes
https://www.forbes.com/sites/realspin/2012/12/26/to-protect-the-innocent-we-need-more-guns-in-the-hands-of-honest-people/
Happy New Year to all!
VICTORIA
Warm Up: 500 m row or 400 m run; 3 x 5 ball shrugs, push ups, mtn climbrs; hip/shoulder mobility
Skill Focus: Thruster & Sumo Deadlift High Pull
Form review and warm up to working weights
WOD
10 thrusters 95#/65#
14 box jumps 24"/20"
12 sdhp
12 burpees
27 kb swings 53#/35#
5RFT
Image
"To Protect the Innocent" - excellent article in Forbes
https://www.forbes.com/sites/realspin/2012/12/26/to-protect-the-innocent-we-need-more-guns-in-the-hands-of-honest-people/
Image
