Dynamic Effort Upper
Strength
Shoulder Press (6×4 @ 75% 1RM )
*take from ground
WOD
15min Capacity Test (AMRAP – Reps)
5min max Cal Row
4min max Pull Ups
3min max STOH (135,95)
2min max KB Swings (70,55)
1min Max Front Squat (135,95)
**Score total reps
**No rest between movements
4min max Pull Ups
3min max STOH (135,95)
2min max KB Swings (70,55)
1min Max Front Squat (135,95)
**Score total reps
**No rest between movements
Special Strength
4×20 each arm thumb down rear delt raise
Special Strength
3×15 Ring Push Ups
Abs/Core
5x45sec GHD static Holds
Finisher/Recovery
3 rounds
200m skir erg or bike
50 banded pull aparts
200m skir erg or bike
50 banded pull aparts
Thanksgiving Holiday Schedule
• Thursday 11.27.14 – 9am 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
• Friday 11.28.14 – 9:30am & 4:30pm (both with babysitting)
• Saturday 11.29.14 – Regular Schedule Resumes