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Tuesday Run Club: 630PM: Meet at Jefferson Playground and bring a watch! In case of rain, I will text you 10 minutes before class to let you know if RUN CLUB is canceled, so make sure your acct info is correct. If it is canceled, I will do a row class at Cf NOLA. Warm Up: 400m run 10 good mornings w/bar 10 front squats 10 push press 10 thrusters Strength: Back Squat Beginner: 3x5 at work weight from last week Advanced: Using 90% of 1RM: 70%x3, 80%x3, 90%x3+ WOD: 20 minute Cap "Air force Wod" Bar Weight: 95/65lb 20 Thrusters 20 SDHP 20 Push Jerks 20 Overhead Squats 20 Front Squats Starting on minute zero, do 4 burpees on the minute every minute until you finish the entire workout.  Karla comes in for a landing
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7/9/2012 11:00:42 am
ohhh, i like the looks of this wod :-D Comments are closed.
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