Workout of the Day (WOD)

Tuesday 11/8/16 "The 2nd Most Important Vote Results are in!"

First, if you haven't already voted then get out there and vote.

Second, our vote is in and we have our top prizes for best Halloween Costume worn during a WOD.  Now all the costumes were great but we did have to discuss, argue, and finally vote, and here it is. ......CFIB 2016 Halloween WOD top 3:

1. Mary
2. Jon
3. Kenny

Coach Beth will have the prizes at the front of the gym, thank you to everyone that participated.

Strength:
3 Rounds not for time
5 Strict Shoulder Press @ 70-80% 1RM
10 Lateral Raises w/dumbbells Coaches will demonstrate and go light (Hold at the top for 1 second at each rep)
10 Front Plate Raises w/10, 15, 25 or 45 plate.  Slow and controlled (Hold at the top for 1 second at each rep)
10 Bent Over Lateral Raises (Hold at the top for 1 second at each rep, go really light with this one. use dumbbells)
*Rest as needed between rounds

WOD:
Tabata - 8 Rounds of :20 work, :10 rest at each station:
*Row, for Calories
*Box Jumps (24/20)
*Push Press (75/55)
*Deadlifts (225/155)
complete all 8 rounds of rowing before moving to box jumps, and so on...  Score is total reps for each station.   scores will look like:
Row: 60
BJ: 77
PP: 64
DL: 48


 

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