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
Monday
WOD:
for time:
Row, 2k
then
21-15-9 reps of:
Dead lift
ring dip
push up
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2 comments:
tough one today
as rx'd
22:09
I think today was the first day when everyone did the same WOD...good show everyone.
I made a slight substitution since my back squat needs to catch up to my dead lift anyway as rx'd with a back squat sub for the dead lift
2K row
21-15-9
Back squat, 155
ring dip
push-up
Time: 21:09
on a side note: going from the row to the back squat made it difficult to keep my core tight while getting enough air
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