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
Wednesday
WOD: (HQ)
For time:
45 Double-unders
135 pound Squat clean, 45 reps
45 Ring Dips
45 Double-unders
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2 comments:
Where is everyone? It's been pretty quiet...anyway today's HQ WOD looks good(or bad)
Yesterday I went with the dead lift max weight,
225(3)- 295(3)-345(3)-395(0)- 385(1)- 385(1)
I had to use lashing straps to keep the weights on past 345#. I still think I can get 395# I may need to ramp slower frow 345 next time.
it must be the weather or something...I'm having trouble sticking to the WODs anyway today I went with Helen from the other day.
as rx'd
3 rounds:
400M run
55# kb swing, 21
pull-up, 12
Time: 10:35
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