Friday 11.21.14 Competitor WOD

 Max Effort Lower
Strength
RDL (Romanian Deadlift) (5RM)
WOD
“Beast of Burden”
10-9-8-7-6-5-4-3-2-1 Deadlifts (225,185)
1-2-3-4-5-6-7-8-9-10 Ring Dips
Special Strength
3×8 GHD Glute Ham Raise
Special Strength
3×15 Reverse Hyper
**Go Heavy
Abs/Core
4×20 DB/KB Side Bends
Finisher/Recovery
75 banded good mornings
Thanksgiving Holiday Schedule
• Thursday 11.27.14 –  9m WOD, 10am Flag Football at Radnor Memorial Park
• Friday 11.28.14 – 9:30am & 4:30pm (both with babysitting)
• Saturday 11.29.14 – Regular Schedule Resumes
https://www.youtube.com/watch?v=BzWT2DFaDAE

 

By | 2016-10-20T15:19:40-04:00 November 20th, 2014|Uncategorized|Comments Off on Friday 11.21.14 Competitor WOD