Monday 10.19.15 WOD NOTES

Max Effort Upper

Mobility: 5min

Strength: 15min

Bench PressĀ (3RM, narrow grip)
**Hands inside gnarling
Coach proper set up, for our purposes narrow grip will be hands inside of gnarling.


“Paranormal Activity”
12min AMRAP
1:00 DB Thrusters (35,25)
1:00 Box Jumps (30,24)
2:00 DB Thrusters
2:00 Box Jumps
3:00 DB Thrusters
3:00 Box Jumps
Athletes can share box and DBs, staggering where they start. If not Rx, Athletes need to be able to complete 8+ thrusters with DBs. If you run out of DBs use Kbs. Athletes will use x2 DBs, one in each hand. Box Jumps, Coach Athletes to concentrate, no injuries today.

$ Out

75 Heavy Banded Ab Crunches


Lifestyle Challenge 10.1.15 – 10.30.15
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