Tuesday, December 8, 2015

Wednesday, 12/9/2015

Warm up:  Choice

Strength:  In WOD

WOD:  For time:
             21-15-9
            -Back Squats
            -Toes To Bar
            -Front Rack Stationary Lunges
            -Back Extensions

Weights are suggested.  Go as heavy on squats as you are comfortable.

RX: Squat = 275# / 155#  Front Rack Lunges = 95# / 65#

Level 2:  Squat = 225# / 135#  Front Rack Lunges = 75# / 55#

Level 1:  Squat = 185# / 95#  Front Rack Lunges = 55# / 35#

Post weights and time.


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