WOD Wed 9-18-13
September 17, 2013
WOD Fri 9-20-13
September 19, 2013

WOD Thu 9-19-13

Happy Birthday Jenny T!! (Betsy made me do it!!)

Warmup:
Coach lead calisthenics and general warmup
 
Strength: Deadlift
5 sets at 1 to 3 reps for max weight
– Coach must approve a 1RM attempt
 
WOD: “The Jenny”
400M Run
18 Deadlift 155/105
54 jumprope singles
540M Row
18 Deadlift 155/105
54 jumprope singles
400M Run
18 Deadlift 155/105
54 jumprope singles
540M Row
 
 
**Coaches challenge – 225/155
 
Cool Down:
Easy row 750M
Drinking bird – 8x L/R
Samson stretch – 3 x 20s L/R
Seal press up – 3 x 30 sec hold
Squat bottom position – back to wall – 2 x 30s