Thu WOD 12/17/15

5:30am, Noon, 5:30pm Strength Pause Front Squats Work to a heavy 4 *Pause = 2sec* WOD 21-15-9 Thrusters (155/110) Calorie Row – damper = 10 *rest 3 min* 21-15-9 Strict HSPU Box Jump Over (30/24)   6:30pm – KB WOD – Coach Meg 3 Rounds for Time: 15 KB Manmakers 400m Run   7:30pm – MoYo…

Thu WOD 12/10/15

5:30am, Noon, 5:30pm049

Strength
Power Clean
Work to heavy double then;

3 sets x 2 reps 90% of double
*NOT TnG*

 

WOD
21-15-9
Deadlifts (315/205)
Box Jump Over (24/20)
Strict HSPU

 

6:30pm – KB WOD – Coach Meg

 

7:30pm – MoYo (RELAXATION Mobility & Yoga)

 

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