Thursday 04112013


The WLC challenge finale will be held this Friday starting at 6 pm through 8 pm.  There will be no classes at 4:30 pm, 5:30 pm or 6:30 pm.  Make up for the WLC workout can be done this Thursday the 11th at 6:30 pm.  


Fitness – Performance 

A.  Handstand walks, holds, push-ups practice – 15 Minutes 

B1.  Straight bar dips – 2 x 10 

B2.  Ring Rows – 2 x 10 (Feet elevated on a box) 

B3.  Stationary Weighted Lunges – 2 x25 (R/L) 

B4.  RDL – 2 x 12 


500M Row 

50 x Double-unders 

400M Row 

40 x Double-unders 

300M Row 

30 x Double-unders 

200M Row 

20 x Double-unders 

100M Row 

10 x Double-unders 


A.  20 Min Recovery Row 

B.  Mobility 

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