1.11.16


Warm-up: 1/2 Tabata Medball Cleans, Plank, AH Swings. Dynamic Stretch

Strength: Deadlift
3@70%      3@80%     3+@90%

Nurse RachedWOD: NURSE RACHED

For total time:
6 Rounds of
5 C2B Pull-up
5 Burpee
Row 500m.
21-15-9 Reps of
SDLHP 75/45
OH Squat 75/45
Row 500m.

Icing: Back and Shoulder Mobility
(Watch the video for some good info, only 27 seconds)

smart-goal-setting-reaching

Lets everybody get your fitness goals written on the big door this week.  
I will paint the door today, (Monday), so you can start writing goals up on Tuesday.
Remember, your goals should be SPECIFIC, MEASURABLE, ATTAINABLE, RELEVANT and TIME BOUND.