WOD for 17 FEB 2016

1130 at Fredericks Gym!!


Beach Muscles time!!!

Work up to a 1 RM Bench Press.





10 Push Ups

10 GHDs

10 Hip extensions (Just to parallel! Don’t hyper extend!!)



Benchpress-Develop Power

Push ups- Stamina

GHD-Power, flexibility

Hip extensions-Power




Festivus Games Athletes

Beyond Thrusterdome!

6 Min to work up to a 1RM Thruster



With an 8 min running clock

12,9,6,3 at 115#/75#

Sumo Deadlift High Pull

hang cleans

Shoulders to overhead

in the remaining time burpee bar overs. Highest score wins.


Let us begin…

3 thoughts on “WOD for 17 FEB 2016

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