Monday, September 30, 2013

IMG_0465

 

ANNOUNCEMENTS:

  • New to the schedule this week: Tuesday & Thursday 5:30am Starter WOD class
  • Barbell for Boobs this coming Saturday at 9am

TODAY’S WORKOUT:

Skill: 2×15 GHD situps
beginner: 2×15 hollow rocks

Lift: 12 minutes to establish: Sumo Deadlift 2RM
then, 3 minutes to complete: 2×4 drop sets of sumo deadlift

WOD: “Dianne” 21-15-9 rounds for time of:
Deadlift
Handstand Push-ups

Level 3: 225/155#
Level 2: 155/115, strict dumbbell press (if HSPU requires more than 2 abmats)
Level 1: 135/95#, strict dumbbell press

 

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