Rest DayC 10/11/12 c

Beast of the East

Coach Jacinto & Heather will be competing in the Beast of the East challenge this weekend, the largest competition of its kind on the East Coast.   Be sure to check them out on Facebook for live updates all weekend long.  Good luck you two.

WOD 10/11/12

5 Minutes of Hip/Back/Shoulder Mobility

WU- 400M Run/21/15/9 RFT of: Push Up/Pull Up/Air Squat

Sumo DeadLift– 15 Minutes To Establish A Heavy Single

EMOM for 15 Minutes: 1 Power Clean @ 85%/3 Strict Ring Dip

1 reply
  1. dariel31
    dariel31 says:

    WU- 400m run, then 21/15/9 push ups, pull ups, squats
    4:36 Rx
    15 minutes to establish heavy single sumo dead lift 225/275/315/320
    EMOTM FOR 15 MINUTES OF
    1PC @ 208lbs
    3 RING DIPS

    Reply

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WOD 10/10/12WOD 10/12/12