Don’t forget….
Free Handstand Push Up Clinic
Saturday 12-2pm
Dynamic Effort Upper
Strength
Bench Press (9×3 @ 50% + band tension)
3×3 Wide, 3×3 Normal, 3×3 Narrow
WOD
“Rowing Helen”
3 Rounds for Time:
Row 500m
21 Kettlebell swings (55,35)
12 pull-ups
Row 500m
21 Kettlebell swings (55,35)
12 pull-ups
$ Out
DB Grip Work
3 x Max time hold end of DB
3 x Max time hold end of DB
Announcements
Thanksgiving Holiday Schedule
Thursday 11.26.15
9am Outdoor WOD Radnor Memorial Park, map below. Boxes Closed
Friday 11.27.15
9:30am & 4:30pm (babysitting at both WODs)
Holiday Amazing Race – Registration Open!