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
Friday
WOD:
"Nasty Girls"
3 rounds for time of:
Squats, 50 reps
Muscle up, 7 reps (sub jumping MU or self assist MU, 14 reps)
Hang Clean 135#, 10 reps
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2 comments:
slight change of plans with 8 people @ the 10 am class...#1 I played #2 team workout
3 person team :
Row, 3k
Squat, 150
Burpee, 120
Push press 95#, 90
Push-up, 60
Pull-Up, 30
Ring Dip, 15
Muscle up, 6
brutally fun...plus broke in a newbie.
Good WOD, lots of fun. Katie said we should do team WOD's more often.
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