FRIDAY JANUARY 2, 2015

FRIDAY CLASSES ARE ON AS NORMAL- 5:15-9-12-3-4-5-6 -CLOSE AT 7

STRENGTH/MOBILITY

MAKE UP STRENGTH MISSED THIS WEEK/ MOBILITY

 

CONDITIONING WOD

FOR REPS  (RUNNING CLOCK)

1 MIN-- MAX  ROPE CLIMBS  (I FULL CLIMB UP AND DOWN ==               3  REPS)

2 MIN--KBSDHP   RX=70/55  A=55/35  I=45/25

3 MIN-- CANDLE STICKS

3 MIN-- BOX JUMP  RX=24/20  A=24/20  I=20/16

4 MIN CALORIE ROW

STEP OFF REQUIRED ON THE BOX JUMP DUE TO THE DURATION OF THE CONTINUOIS BOX JUMPS--STEP UPS OR JUMP UP ALLOWED