Friday, January 15, 2016

Row, WBS

*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) Deadlift 5-3-1-1-1 (find a 5, 3 & 1 RM)
B) Bike:  10 calories AFAP, 5x1
C) Mobility - choose 1 exercise from Mobility posters, 5 x 2 minutes
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Foundations - "12.1"
AMRAP 7
Burpees to a 6/4" plate(s)


Conditioning 
Opposing Ladder for time of (20 cap)
Row 40 cal - 10 UB WBS
Row 30 cal - 20 UB WBS
Row 20 cal - 30 UB WBS
Row 10 cal - 40 UB WBS


Competition
For time:
30 Squat Clean & Jerks, 155/105/75



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