September 25, 2013

KENT

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SCHEDULE REMINDER:

This Saturday is a competition prep day and starts at 9am.  There will be three short intense workouts over three hours (9am-noon).  This is a special program for all our first time competitors in next month’s NLI.  However, all members are invited to attend for a new challenge.

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WOD:

For total time complete:

Karen

150 wallballs (20/14)

(Rest 3 minutes)

Grace

30 clean and jerks (135/95) (Performance: 185/115)

Performance ONLY continue:

(Rest 3 minutes)

AMRAP 5 minutes

Muscle-ups (even if you don’t got em, attempt them)

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Performance Supplemental Training:

2K recovery row

*recovery row means nice and slow

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For time:

40 GHD

40 Hip Extensions

40 GHD