WOD – 1/18/17

 

GIRLS GONE RX COMPETITION here at CF FENWAY!!

We will be hosting a competition Girls Gone RX – February 11th from 9am- 3pm! Girls only, teams of 3!

SIGN UP NOW!!! https://www.wodrocket.com/index.php/find-events?tab=event&event_id=2596&sub_tab=details

*We will have a “free agents” sheet next to the whiteboard if you need to find some teammates! This will be a fun day!

*We will need judges (guys ? and volunteers for the day so let me know!!

Sugar WOD! All workouts are on the app and ready for you to start tracking your results!

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WARM-UP
500-400-300-200-100 row – each piece increase speed
5 RDL
5 Deadlifts
10 hollow rocks after each set

STRENGTH
WENDLER 5-3-1
75%X5,
85%X3
95%X1
Go off of 90% of 1rm
*on the set of 1 = Max effort with perfrect form

WOD
21-15-9-6-3
Deadlifts (185/115)
HRPU
Box Jump overs