Friday WOD 1-27-12

Steve T. 

 

Need to warm up your bones?? Julie W. has a cure. Her Chicken chilli verde looks awesome! 

 

Sign up for the upcoming Love em' of Leave em' competition on Saturday, February 18th. The competition will feature 3 WODS. You should be comfortable power cleaning 135 for guys and 95lbs for women and deadlifting 185 for men and 135 for women.

The teams will be one man and one women, and you DON'T have to be in a relationship with your partner!!!

 

Find out more info and how to sign up by clicking Here

 

Warm up

3 rounds:

run 400m or row 500m

 15 burpees 

 

Skill

Review the WOD and crush it! 

 

WOD 

3 rounds of the following 

15 OH Squats with 40% of 1 rm 

15 ring dips 

15 OH lunges with (45#/25) plate 

15 wall balls (20#/14)

15 SDLHP with a kb (70#/53)

15 mountain climbers on each leg 

15 push ups 

 

Challenge 

Foam Roll!