Run/Row 1 Mile
3 Rounds
7 Deadlifts #315/205
8 Muscle Ups
9 Squat Cleans #165/115
Don't forget, everything is scaleable....That means lighter deadlifts, muscle-up progressions or ring rows and dips and lighter squat cleans. Don't let the numbers scare you.
2 More weeks until our St. Paddy's Day WOD. We have our shirts for sale, 1 for $20 or 2 for $30, buy one get one half off. Once again the St. Paddy's Day WOD will be on a Friday, which is March 15th. It will be like our Valentines Day WOD but you don't have to bring money for food. I'll make a huge pot of Corned Beef and Cabbage and you can bring a desert or a side dish and bring what you want to drink for you and your kids. We don't eat until after the workout of course.
315/rx/135 clayton 4214
ReplyDelete315/prog/95 jeff 3156
85/mod/65 leAnn 3900
105/mod 35 mel 3102
105/mod/35 nic 3400
205/115 rachel 3757
175/85 whit 3800
115/85 becca 3811
135/mod/65 rona 3046
133/mod/75 bridgett 2731
205/mod/36 rox 48
135/mod/45 brooke 4955
rx/prog/rx BBB 5130
235/prog/135 ryanR 5719
135/25 jessica 5840
315/prog/95 ray 4305
205/115 bill 2020
tony 2134
rx derek 2444
205/rx/115 tyler 2748
rx ryanW 3335
brody 3055
rx doug 3614
james 3308
75/mod/35 stacey 3330
85/mod/40 serona 3230
135/mod/115 bradW 3550
95/65 stevie 3736
165/85 jacob 4708
165/prog/65 dallas 3741