WOD - 11.14.2014

I hope everyone had a chance to check out the two posts from earlier today. The blog will now be used as a mode of communication for more than just workouts, check in periodically, you never know what you might see.

Welcome to the new website.

RESULTS FROM 11.13.2014

RESULTS FROM 11.13.2014

Warm Up

1 minute Row or Bike

10 PVC Pass Throughs

10 PVC Rotations Left

10 PVC Rotations Right

10 Push Ups

30 Second Pull-Up Bar Bottom Hang

Gymnastics

3 rounds not for time, 30 seconds rest between movements:

5 Weighted Strict Pull Ups

15 second Ring Support

30 second Weighted Plank Hold (men 75-90/ladies 45-75)

3 Bridge Ups

WOD

10--->1 Deadlifts (245/155)

2 Rope Climbs between each round of Deadlifts