Dynamic Effort Upper
Strength
Shoulder Press (6×4 @ 75% 1RM )
*take from ground
WOD
“15min Capacity Test”
5min max Cal Row
4min max Pull Ups
3min max STOH (135,95)
2min max KB Swings (70,55)
1min Max Front Squat (135,95)
**Score total reps
**No rest between movements
4min max Pull Ups
3min max STOH (135,95)
2min max KB Swings (70,55)
1min Max Front Squat (135,95)
**Score total reps
**No rest between movements
Extra Credit
5x45sec GHD static Holds
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
• Friday 11.28.14 – 9:30am & 4:30pm (both with babysitting)
• Saturday 11.29.14 – Regular Schedule Resumes