Leaderboard is Updated!
During the move we were a little slow on the draw with updating the leaderboard. Our apologies! I know that you all wanted to see your names up there, and they are now.
I know that there is a lot of things that have been missed, so take a look next time that you are in the gym to make sure that any PRs that you have hit since we have been at the new box are on the leaderboard.
Today`s Workout:
Buy In – Coach Led dynamic Warm up
WOD – “Jackie”
- 1000m row
- 50 thrusters (45lb bar)
- 30 pull -ups
Zone 3 – scale reps to 25 thrusters and 15 pullups
Zone 2 – 750m row, scale weight of thrusters as needed, assisted pullups
Zone 1 – scale reps as needed
Games Prep – chest to bar pullups, & 65lb thrusters
Then:
As a group, accumulate a total of 3 minutes in various plank holds or a hollow rock hold
Cash Out – MWOD – Free up the scapula
[yframe url=’http://www.youtube.com/watch?v=hzozw2Aso3M&feature=player_embedded#!’]
