Thursday, December 5, 2013

shakedown 3

The SoCal Santa Shakedown is coming soon! The first workout will be released this weekend with a video demo. Sign up today for either the scaled or RX division on the whiteboard.

Click here to download of December Member’s newsletter  

Today’s Workout:
Skill: 10 minutes to establish max weight turkish getup
Lift: Every 30 seconds for 6 minutes: 2 deficit deadlifts @ 65% 1RM
Beginner: standard deadlift
WOD: For time:
1 mile time trial
then,
30 turkish getups for quality (not time)
* 20 minute total timecap

Level 5: as heavy as possible

TWIST BONUS WORK:
Gymnastic Blog 
Mobility Blog

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

w

Connecting to %s