WOD Wednesday 20161214


This Saturday 12/17 during Open Gym, we would like to get some photos of our flexy Connex members in some stretching and yoga poses. If you would like to be featured in these photos, please come to Open Gym from 8:30-10am wearing your favorite Connex gear or the Connex colors (black and/or bright green). All abilities are welcome and encouraged to join! It also doubles as an extra yoga session this week!

January’s In-House Competition Barbell Standards are as follows. Make sure you get a partner, this is going to be a blast. If you are still looking for a partner, there is a sign up on the whiteboard:

Scaled (M/F):
Deadlift 185/125
Clean 95/65
Snatch 95/65
Thruster 75/55
Kettlebell Swing 50/35
Wall Ball 14/10

RX (M/F):
Deadlift 225/155
Clean 135/95
Snatch 115/85
Thrusters 105/75
Kettlebell Swing 70/50
Wall Ball 20/14

4 Rounds NFT
10 V Ups
10 Hollow Rocks
10 AbMat Sit Ups
30sec Plank Hold
*Rest 1min

13min AMRAP
15 Deadlift 155/105
20 Alternating Walking Lunges
25 Air Squats