January 30, 2014

photo 4-7

THE WILD BUNCH BROKE OUT OF THE KID’S ROOM!

WOD:

1000m Row

5 Squat Cleans

800m Run

10 Squat Cleans

500m Row

15 Squat Cleans

400m Run

20 Squat Cleans

Weight:

Fitness: 115/75

Performance: 135/95

Supplemental Performance Training:

KB Pause Swings

Four sets x 15 reps @ 70/53

*Pause at the top of the swing for a 2 count.  In order to obtain this you must lock out elbows and have the KB perfectly vertical.  We must obtain this position for competition.

Air Dyne or Assault Bikes

30 seconds max effort & 30 seconds of rest for 10 minutes

Phone: (714) 630-7793
3010 E La Palma Ave, Anaheim, CA 92806