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
WOD:
5 rounds (no time limit), increase weight after each round
weighted MU or pull-up, 3 rep
shoulder press, 3 rep
Post to comments
8 comments:
spt here,
did the following:
3 Rounds of
400m Row
95# OHS 15 reps
Time/18:45
Press 95-115-135
3- 3- x
W. Pull-up 10-20-30
3- 3- 3
Good show of strength with Red & Al, good show.
CONGRATS to Don AND Rey on getting their 1st MU today!!!!
Way to go guys!!
:0)
It felt good to workout today with B (SPT), Rusty, and Al.
Rusty - the "happy holidays" website logo looks great!
Got my first M/U, quickly followed by Rey, Thanks Gary for leading the way.
I'm still jacked up about it, almost do not care about the WOD.
3-3-3
Weighted pullups 25-35-45
Shoulder Press 115-135-145
Rusty,
Thanks for the help and encouragement along the way!
Brandon,
It's way overated.
Don I'm glad to see someone else feels that way too, aaaahhhh!
checked out the updated site, looks great. who out there is a wall of famer?
always a pleasure working out next to you red, always. stay safe in your journey. spend as much time as you can with the soldier. see you when you return.
spt
Thanks, B.
I'm proud of our patriot.
B,
Thanks - we look forward to his return.
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