11/29/13 WOD


REMEMBER WE WILL ONLY BE HOLDING THE 9am and 4:15pm classes today.


A. 5×4/8 Front Squat / Back Squat @75% of 1RM FS; rest 60 sec.

B. 4 x8 Ring Rows (weighted if possible, feet elevated); rest 60 sec.

C. Row 5k

-every 1k get off and complete 20 GHD Sit-ups, keep pace consistent throughout.


A. HBBS- 1×4@70%, 1×4@75%, 1×4@80%,1×4@85%; rest 2 min b/t sets

B1. Front Squat- 1×5@60%, 1×5@65%, 2×5@70%; rest 60 sec.

B2. 4×3 Close Grip Bench Press; rest 60 sec.

C. Complete the following until you have Airdyne a total of 400 calories
-60 sec all out
-60 sec easy pace
-45 sec all out
-45 sec easy pace
-30 sec all out
-30 sec easy pace

Posted on: November 28, 2013admin

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