The WoD for 12.3.14 is….

“When is it Time to Start Lying About Our Age”

Run 1,000 Meters (2x 400 and 1×200)
30 Stationary Lunges 75/55
30 Sumo Deadlift High-Pulls 75/55
30 Thrusters 75/55
30 Power Snatches, 75/55
30 Front Squats 75/55
30 Burpees over the bar

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The WOD for 11.24.14 is…

The WOD for 11.23.14 is….
Note: the gym will be CLOSED Thursday in observance of Thanksgiving.
Friday, we will have a 9 AM Group WOD, and then Open Gym from 10-11.
Saturday we will have our regular 9 AM class.

Strength
Back Squat
5 x 75%
3 x 85%
1+ x 95%

Accessory
4x 10 (each leg) Weighted Step Ups.
Try to set box up so leg is at or just above parallel.

Conditioning
“Cold Compress”
45 Wall Balls 20/14
15 Chest to Bar
5 Deadlift 305/215
36 Wall Balls 20/14
12 Chest to Bar
4 Deadlift 305/215
27 Wall Balls 20/14
9 Chest to Bar
3 Deadlift 305/215

The WOD for 11.21.14 is….

Strength
Deadlift
3 x 70%
3 x 80%
3+x 90%

Accessory
3 x 10 Romanian Deadlift (Work to medium-heavy weight, but keep form perfect)

1 x 20 Speed Squats
(Pick a weight roughly 40% of your back squat max, go 20 unbroken back squats as fast as possible)

Conditioning

“Mid-Line Instability”

7 Rounds

Each Round is 2:30

Run 400 M
With any time remaining AMRAP Sit Ups

Rest 30 seconds between rounds