WOD 281015

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[caption id="attachment_3389" align="aligncenter" width="642"] Happy Birthday to this LOVELY lady!Jessalyn[/caption] Warm Up:  Clean Barbell mobility Clean Barbell Group Warm-up Strength:On the 2 minute x 14 1 Power Clean + 1 Squat Clean + 1 Front Squat WOD- 15 Min AMRAP COMP: 10 Power Snatch, 95/65# 15 Box Jump Overs, 24/20" 30 Double Unders FIT: …

WOD 271015

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[caption id="attachment_3386" align="aligncenter" width="642"] Jessalyn, Heather & Mal. Game planning for the WOD[/caption] Warm-up: 2RNFT: Row 150M 3 Squat Therapy--> 4 KB Swings 5 Pull-ups   Strength: Back Squat 3 sets x 10 reps, Ascending in weight WOD- 3RFT: COMP: Row 400 Meters 21 Kb Swings 55/35# 12 Pull-ups FIT: Row 400 Meters…

WOD 261015

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[caption id="attachment_3382" align="aligncenter" width="642"] Vicki, Lisa & Reggie.Rowing hypnosis.[/caption] Warm-up: 2RNFT: 30-60 second Row 30-60 second Run 30-60 second Bike Followed by: 15 GHDSU or Sit-ups 15 Hip Extensions 10 Strict Pull ups Or Ring Rows 10 Push ups or Strict Ring Dips 10 Reverse Lunge Reach 10 PVC Pass…

WOD 231015

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[caption id="attachment_3379" align="aligncenter" width="642"] Coach Will (Rev) and Trevor [/caption] Warm-up: 1 RNFT: 30-60 second Row 30-60 second Bike 30-60 second Run Followed by: 15 GHDSU 15 Hip Extensions 10 Strict Pull ups 10 Push ups or Strict Ring Dips 10 Reverse Lunge Reach-->https://youtu.be/Lvqm1kmYb6k (alternating Samson Stretch) 10 PVC Pass Throughs…