Friday 3.14.14

Saturday is the day to perform the WOD and be officially judged. Friday is not.  Exceptional circumstances will be accomodated where possible. We will offer a Monday make-up session. Low maintenance for the win!

Buy In: Walk the Southern Star Loop (not kidding). 

12 reps: cat/camel, fire hydrants, supermans.

Turf work, 20 meters: walking RDL's, high knees, butt-kickers, side-shuffle left, side-shuffle right, walking spiderman lunge.  Weighted hip bridges 3 sets of 5 reps light- accent the squeeze.

Workout 14.3

8 minute AMRAP:
10 deadlifts, 135 / 95 lb. 
15 box jumps, 24 / 20 inch
15 deadlifts, 185 / 135 lb.
15 box jumps, 24 / 20 inch
20 deadlifts, 225 / 155 lb.
15 box jumps, 24 / 20 inch
25 deadlifts, 275 / 185 lb.
15 box jumps, 24 / 20 inch
30 deadlifts, 315 / 205 lb.
15 box jumps, 24 / 20 inch
35 deadlifts, 365 / 225 lb. 
15 box jumps, 24 / 20 inch

Mike AlleyComment