MONDAY JANUARY 5, 2014

Don't forget - today will be your last day to get in on the 30-day challenge.  Make sure you have some one weigh and measure you.  Entry is $10 per person.  We separated by Men and Women this time.

STRENGTH

BACK SQUAT  ( +30 LB TO 1RM)

63% X 5 -- 68% X 5 -- 77% X 3 -- 86% X 1+

 

CONDITIONING WOD

6 RFT

5    THRUSTERS   RX= 135/95   A=125/85   I=115/75

14   1 ARM DB/KB ROW   RX=55/35   A=45/25  I=35/18

30   DU         RX=DU  A=DU  I=SU (90)

I ARM ROWS = 7 PER ARM EACH ROUND-COMPLETE ALL 7 BEFORE SWITCHING ARMS