Monday 12.23.13 WOD

Monday 12.23.13 WOD
GPP Warm-up: Roxanne
MOB FOCUS: Hips, Ankles, Chest, Lats
Back Sq 1 RM  Warm up sets at 50%  then 75%x 5, 85%x3, 95%x1.1.1.1.1
New Member will do 6 Sets 8-10/5-7/3-5
Then EMOM 8-10 Reps at 50-60% for 5 Min
Conditioning: 3 Person teams AMRAP 20 Min
Rows 150 M
Plank
Squat Sit

Thursday 12.19.13 WOD

Thursday 12.19.13 WOD
GPP Warm-up: 3 Min AMRAP 20 JJ, 20 Mnt Climbers, 20 Situps
DL 3-3-3-3-3
MOB FOCUS: T-Spine, Hips, Ankles, Chest
DL 3-3-3-3-3 75-80-85-90-95
Warm up sets %40/50 5 Reps Rest 3-5 min
Cindy 20 Min AMRAP
5 Pullups
10 Pushups
15 Air Sq