There is not a comp class today. 14.4 will start at 5:30pm Back Squat: 4X5@80%, quick up and down with no pause every set –
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Weightlifting
Weightlifting 10:30 am to 11:30 am Barbell Club 10:30 am to 11:30 am 14.4 Open Wod 12:00 pm
Team wod 10 am
10am Team Wod 11 am Barbell Club 12 pm 14.4
AM 5,6,9,11 PM 3,4,5,6
WE WILL BE STARTING THE VIDEO TAPING AT 5 PM FOR THIS WOD!!! Workout 14.4 MEN – includes Masters Men up to 54 years old
140321 Mobility WOD | 14.4
14.4: 14 minute AMRAP: 60-calorie row 50 toes-to-bars 40 wall-ball shots, 20 / 14 lb. 30 cleans, 135 / 95 lb. 20 muscle-ups Wickedly brutal.
Am 5,6,9,11 pm 4,5,6
20 min AMRAP of: Up Ladder 3 Wall Balls…20/14 pounds…10/8 feet 3 Push ups 3 Air Squats 3 KB Swings…70/53 pounds (3…6…9…12…15…ect.)
FBO Fitness 