Author: Coach Daniel

–Save the date 12.17.16– Holiday Party Kelly’s Tap Room, Bryn Mawr 7-10pm, Open Bar while it last! WOD Teams of 3 “Jelly Belly” Teams of 3: 100 Calorie Bike 75 Calorie Row 50 Power Snatches (115,80) 100 Calorie Bike 75 Calorie Row 50 Clean and Jerks (115,80) 100 Calorie Bike 75 Calorie Row 50 Thrusters […]

–Save the date 12.17.16– Holiday Party Kelly’s Tap Room, Bryn Mawr 8-10pm, Open Bar while it last! Max Effort Upper WOD EMOM for 5min  Power Cleans, building to a heavy  –Then– “Bad Bad Leroy Brown” 1000m Row 22 Wall Balls (20,14,20,14) 22 Power Cleans (165,115,135,95) 22 Wall Balls 22 Power Cleans 1000m Row $ Out […]

–Save the date 12.17.16– Holiday Party Kelly’s Tap Room, Bryn Mawr 8-10pm, Open Bar while it last! Dynamic Effort Upper WOD “Keep ’em Separated” 50-40-30-20-10 KB Swings (70,55,55,35) Unbroken Dubs $Out Press Complex (8x Strict Press, Push Press, Jerk @ 70% complex) WOD NOTES

–Save the date 12.17.16– Holiday Party Kelly’s Tap Room, Bryn Mawr Bring A Friend Day! WOD “Barbara” Five Rounds for time: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats *3-minute rest after each round* **40min time cap, including rest **last completed 6.29.16 $ Out Mobility with Coach WOD NOTES