Day

January 16, 2014

Main Event: Speedy Bench vs. Bands: 60% x 3 x 15 Accessories: Bandy Lat Pull Downs x A lot Dumbell Triceps Extensions Push Press (75/...

Workout of the Day: MWOD: Couch Stretch: 3 Min Each, Pg 332 WOD: 21-15-9 Thrusters (75/ 55) 42-30-18 Sit Ups Extras: Row 1 K

John & I are privileged to have known Kevin for quite some time and so our hearts are heavy with the challenges that he faces...

Warm up: Skill work: Lateral weight shifts: Plank, Inverted plank, & Handstand WOD: 9-7-5 Reps of Renegade rows (unloaded) Box jumps Game!

Skill work: Plank <–> Log roll <–> Plank Warm up: Switch WOD: AMRAP in a given amount of time of 3m Log roll 10m Frog Hops...