Wednesday, January 13, 2016

Deads, Push-ups, Box Jumps

*Refer someone in January and you both get a month free.

*Take your conditioning to the next level by doing 30 burpees immediately following the last rep of each WOD...aim for sub 2 minutes.

*Join PR's Make Life Better on fb

*Make sure you are prepared for the week with quality foods.
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WOD
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Barbell & Accessory
A) Bear Complex 1-1-1-1-1
B) Seated Box Jumps 5x5 (add height each set)
C) Mobility - choose 1 exercise from Mobility WOD posters and do 5 x 2 minutes
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Foundations 
Partner WOD / 4 RFT (20 Cap)
Bike 50 calories (switch every 10)
30 Burpees (switch every 5)


Conditioning - "11.2"
AMRAP 15
9 Deads, 155/100, masters m145/w90
12 Push-ups
15 Box Jumps 24/20"


Competition
For Time (20 Cap)
Accumulate :30 Floor L-sit
30 UB KBS 70/55/35#
100' HSW
50 Pistols
100 GHD Sit Ups
30 UB Hang Power Cleans 95/65/45#
Accumulate :30 Floor L-sit







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