Monthly Archives: January 2015

WOD for 1.28.15

Strength:
Lift:
Deficit Deadlift
5x8 @ 50-60%

Metcon:
5 Rounds (1 min rest between rounds)
In a two minute window...
15 Burpees
Max Reps Deadlift @ 75%

WOD for 1.23.15

Strength:
Practice your Double Unders!!!

FIND YOUR MAX!
(write it on the board)

Metcon:
21-15-9
DB/KB Thrusters
Med Ball Slams
TTB

BUY OUT:
1000M ROW