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
Work up to a heavy Deadlift but not max
Work up to a heavy Front Squat but not max
3: Rounds
Run 400m
20 Wall Ball shots
15 Pullups
2 comments:
how did the 'walk in the park' go? how many showed up? i'm sorry that i couldn't make it. i will be back soon!
todays' w.o.d. will look like this
50# Good Mornings (25# db in ea. hand)
50 Jumping Sit-ups
50 Hip Extensions
30 50# Good Mornings
30 Jumping Sit-ups
30 Hip Extensions
10 50# Good Mornings
10 Jumping Sit-ups
10 Hip Extensions
For time.
Will post time soon......
time: 14:17
f--k, jumping sit-ups feel just like burpees, brutual! did it outside and barefoot. keep it varied!
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