Monday 10-31-2011

Monday 10-31-2011

CLASSES WILL ONLY BE HELD AT THE WARRENTON LOCATION ON MONDAY, OCTOBER 31, 2011.

Due to Halloween, we will only be holding at 5:00AM and 6:00AM  as well as 4:30pm and 5:30pm class in WARRENTON ONLY. All Amissville athletes are welcome to attend these class times as well.   HAPPY HALLOWEEN!!!!  All are welcome to dress up for class; it's actually encouraged!  No birthday suits will be permitted, so keep it covered!

[caption id="attachment_1222" align="aligncenter" width="300" caption="The 5am crew this past Thursday on Jumping Pullups...."][/caption]

 

SKILL/STRENGTH
Work on Sumo Deadlift High Pull Form w/PVC
20e uni leg KB Deadlift
15 SDHP with a light weight (if comfortable with the movement with PVC)
20e uni leg KB Deadlift
Partner WOD
Must complete the total number of each section(as a team) before going to the next. Both people are working at the same time and swap when needed.  Do not do half and half then switch.  For example: right when someone is tired on the box jumps, SWITCH...then keep repeating until you are finished with that section before advancing.
1000 Single Jump Ropes
100 Box Jumps
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2500M Row
250 Pushups
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300 Jumping Pullups
Run (swap after each run)

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