Monday 131209




our regular 12:00, 4:30, 5:30 and 6:30 classes are on!



1) Front Squat: 3-3-2-2-1-1-1

2) BB STEP UP 2 X 8



14 Min EMOM of:

Odd: 5 C-2-B Pull ups

Even: 3 Deficit HSPU’s (two 45# plates each side)


30 GHD Back Extensions

3 comments to Monday 131209

  • Dave C

    Woo hoo… Arms feeling like they wanna fall off.

    BS: 215# for 1-1-1. (approx 90% 1RM)
    WOD: ring rows and knees on boxes.

    20 GHD to polish it up.

  • Tiff

    FS- 183# (10+)
    Step Ups: 65lb
    WOD: kipping pull up, hspu with 15lb plate and ab mat

  • Mathlete

    FS: worked up to 125#, attempted 135#, knee was done

    Step ups : with the 45# bar

    WOD: 3 rounds on the bar, 4 on the rings. HSPUs on the bo since there is no safe exit off the wall yet

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