WOD - 10/22/14

Wednesday

Skill:  Front Squat

Strength:  Front Squat – 100%+ Find your 1RM

WOD: Partners 7 min. AMRAP

  • 5 Ground-to-overhead (115/75)
  • 7 Am. KB Swings (53/35)
  • 9 Burpees over-the-bar

*Partners may partition the reps as needed, but one partner MUST be holding the kettlebell at all times.

Post Workout:  3 Rounds

  • 8 Front Levers
  • 10 Scorpion Stretch
  • 10 Cat-cow Stretch

Challenge of the Week:  Fastest 15 calorie row.

*Post score to whiteboard

Battle of the Clubs: Partner Bash is this Saturday, Oct. 25th at the Little Rock Racquet Club!!

The two man and two woman teams will compete in 3 WODs for the fittest title of Little Rock. If you are interested in volunteering as a judge or scorekeeper, please contact us!
Check-in is at 9:00am and the first WOD begins at 10:00am
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