17.1.13

FRIDAY THE 13TH.

 

PLEASE REMEMBER… THE HOLIDAY PARTY IS SATURDAY FROM 10:30-1:30PM.

Please sign-up on the board so we know that you are coming.

 

We are supplying the food, please bring the drinks!

 

Friday, January 13

 

Warmup:

See Whiteboard

 

Strength:

Deadlift

5 @ 40%

5 @ 50%

5 @ 60%

 

WOD:

5 rds

40 sec. max row

20 sec rest

Record Meters

Rest 1 min.

AMRAP 5

5 HRPU

10 Slam Balls (30/20)

Rest 1

AMRAP 5

5 Push Press 

10 Weighted ab mats (20/14)

 

C – 125/85

RX – 115/75

S – 95/65