Monday 20141124 Open Class

Posted: November 23, 2014 by sowtman in Uncategorized

kim

Here is a pic of Coach Kim and her sister enjoying a San Fransisco 49er  game….we hope everyone this week is preparing to somehow spend time with their loved ones as this time of the year is all about Family!

S/S/S:

Bench Press

5, 5, 5+ adding 2.5 lbs to the weight used on 17 Nov

.

WOD:

20 min AMRAP

5 Deadlifts 315/185

10 Burpees over Bar

15 Ring Dips

 

Scaling Options:

DL: 285/155 or 225/125

Ring Dips: Use band as needed to ensure full depth is hit

Scale weight on both as needed

Form over going heavy, but keep intensity

.

Xtra:

2min Doorway Stretch

2min Banded lat stretch

2min Kneeling forearm stretch

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