Tuesday 11.25.14 Competitor WOD

Coach Daniel

Max Effort Lower

Strength

Deadlift to a 2″ negative (1RM)
Stand on a 2″ Foam Pad

WOD #1

4 x 500m Row
**2 min rest between row
**Score total time
**Set ergs to count intervals with 2min rest

WOD #2

“Amanda”
9-7-5
Muscle-ups
Snatch, 135#/95#

**Rx = ring MUs
**MU mod = bar or jumping, make difficult

Special Strength

3×20 Glute ham raises

Abs/Core

5x45sec GHD static holds

Finisher/Recovery

Band Adduction – 4×30 Per Leg

Thanksgiving Holiday Schedule

• Thursday 11.27.14 –  9am WOD, 10am Flag Football at Radnor Memorial Park
• Friday 11.28.14 – 9:30am & 4:30pm (both with babysitting)
• Saturday 11.29.14 – Regular Schedule Resumes