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
Thursday
"Slow down Fran"
21-15-9
dead hang pull-up
95# front squat
95# push press
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2 comments:
hhhhheeeeellllloooooo!!!!!!!
Everyone, I'm back from a great days' rest! Plus, I got this new mattress, what a difference it has made! I like the programming for today, 'Slow Down Fran.' Definitely going to increase your work capacity.
Although I would have loved to hate that workout, hq has posted 2 new hero workouts. So my choice was already made for me.
as rx'd
"Erin"
40# Db Hang Split Clean 15 reps
Pull-ups 21 reps
5 Rounds for Time.
Time: 18:23
Again, suffered a tear on the hand, this time blood ran. It was so f**cking cool!
Heroes, all of you come home already!
Later.
b.
R2, I'm glad you're still getting it done. I've been beat every night without having done any WODs...I can't wait for all of this construction work to end and get back to the "fun" stuff.
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