Thursday, February 7, 2013

We all had a delightful visit with "Kelly" yesterday. Hope you enjoyed her company. She'll be coming back to the 307 again. Don't you worry!

Strength: "Need for Speed" Focus on bar speed with all of these movements.

12 x 2 Back Squats with Chains or with Kettlebells suspended from the bar with Bands

12 x 2 Banded Deadlifts 

WOD: 9 - 7 - 5

Heavy Back Rack Lunges (225/155)

Hand Stand Push Ups

REC: 5 Rope Climbs