WOD & Comments
Welcome,
Here's your chance to rant, rave, or just let it all out.
Stop by for a visit at:
1451 Spahn Ave.
York, PA 17403
Hours:
M-F 6.30 am, 10am, 12pm, 6.00 pm, 7.00 pm
M,W,F 4.00 pm
Sat. 8.30 am, 9.30 am (FREE SESSION*)
Sun. Closed
* 1st time visitor only
On site WOD format:
Dynamic warm-up
Skill: trainer choice
WOD: trainer choice
Cool down: trainer choice
Friday
"Grace"
clean & jerk 135#, 30 reps for time
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3...2...1...GO!
4 comments:
thanks for the workout rusty, however since yesterday was the first attempt at that poundage, i decided to go with another. i also had a workout partner today, tony.
as rx'd
115# thruster 9 reps
pull-ups 11 reps
5 rounds for time
time: 11:42
tonys' time 11:46 w/jumping pull-ups. good effort today. again thanks for the workout, but not quite yet. see you tomorrow.
did yesterday's main site:
150 wall ball throws
9:18
will try today's York WOD later today.
See you tomorrow morning!
sorry fellas I was over at the fire school today. Mike got full gear for me to run through the course...that stuff is HOT. It added a good 20 seconds to my time from Monday, so in my typical fashion I suggested a two round "front half" which is, the stair climb with the 42# hose roll, 42# rope pull (I think it's 30' or vert. or so), and the 5' I-beam drive.
Mike & Rolando thanks again for inviting me & making the course look easy
Rusty,
That's awesome...very impressive!
It makes you appreciate the stamina and determination our fire fighters have so that they can do their job at their best.
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