Sunday, January 29, 2012

Monday January 30th Reverse Pick

The next time you hit your YOUR chin or nose with the bar, head to the freezer.  
We are prepared for recovery with ice-cold kidneys.

I saw some real improvements in people's techniques on the rower.  Your attention to detail will pay off with better times on the rower from now on.  Remember to warm-up on the rower with some drills.


15 reps 250 Pound Deadlift
25 Box Jumps, 30"

50 Pull-ups
100 Wall-ball shots
200 DU
Run 400 meters with 45 pound plate

There will be a 25 minutes cut-off.  I encourage scaling as this is another hero WOD.


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