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:
For Time:
1-2-3-4-5-6-7-8-9-10
Deadlift
Muscle-up (sub 2 dead hang pull-ups = 1 MU )
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1 comment:
A slight change in plan...for the 10 am & noon we did the following
Row, 500M then:
3 rounds of:
dead hang pull up, 15
Burpee, 15
SDLHP, 15
Sit up, 15
I did this one with the noon crew under Cindy's watchful eye.
my time with a 95# SDLHP : 17:28
I admit the pullups were tougher than I expected, but still manageable & drew blood on the first SDLHP.
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