Thursday 12.22.16 WOD
Dynamic Effort Upper WOD “Drummer Boy” 5 Rounds: 12 Left Arm DB Snatches (70,45,55,35) 12 Right Arm DB Snatches (70,45,55,35) 12 Cal Assault Bike 3 Rope Climbs (15′) 3min Rest **Score total time, minus rest (12min) $Out Bench Press (4×6 @ 65%) WOD NOTES
Protected: Thursday 12.22.16 WOD NOTES
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Holiday Schedule
Wednesday 12.21.16 WOD
Bring a Friend Day If they sign up you will earn $20 cash! WOD “Frosty” 50 Burpees –Then– 3 Rounds 100′ Walking Lunge 25 Sit Ups 100′ Walking Lunge 25 KB Swings (55,35) –Then– 50 Burpees **Rx+ = Wear a weight vest $ Out 4×20 DB Side Bends WOD NOTES
Protected: Wednesday 12.21.16 WOD NOTES
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12.20.16 Box Brief
Dr. Stu in Ardmore Tuesday 12.20.16 Click here to schedule
Tuesday 12.20.16 WOD
Dynamic Effort Lower WOD “Row Rudolph Row” 40 Wall Balls (20,14) 2k Row 40 Wall Balls $ Out Box Squat (6×4 @ 70%, below parallel, wide stance) WOD NOTES
Protected: Tuesday 12.20.16 WOD NOTES
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Monday 12.19.16 WOD
Dr. Stu in Ardmore Tuesday 12.20.16 Click here to schedule http://www.scheduleyou.in/PezX38 Max Effort Upper WOD In 6min build to a heavy 3 rep Bench Press –Then– “Blitzen” 7 Rounds 7 Bench Press (135,95,115,75) 7 Power Cleans (165,115,135,95) 49 Dubs (x3) $ Out 21-15-9 V-Ups Supermans WOD NOTES
Protected: Monday 12.19.16 WOD NOTES
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