Friday 12/4

Hey everybody!

Romy Gold, Celia Gold, and Ken Toal are at the American Open in Reno, Nevada this weekend competing, and there will be a free live stream! 

•Romy competes on Friday at 4:30pm ET on the Red platform

•Celia competes on Friday night at 11:30pm ET on the Red platform

•Ken will be competing on Saturday at 2:00pm ET on the Blue platform

Click the link below to watch Live:

http://m.teamusa.org/USA-Weightlifting/live

Fitness-

A. Deadlift x 5 x 4 sets; building, not TnG

B. Plank x 40 sec on 20 sec rest x 3 sets

WOD

3 Rounds for max reps
1 min Wall Balls (20/14)
1 min SDHP (75/55)

1 min Box Jumps (24/20")

1 min Push Press (75/55)
1 min Row for calories

1 min Rest

Performance-

A. Deadlift - build to TnG 5 rep max

B. Weighted Plank - 40 sec on 20 sec rest x 3 sets

WOD

3 Rounds for max reps
1 min Wall Balls (20/14)
1 min SDHP (75/55)

1 min Box Jumps (24/20")

1 min Push Press (75/55)
1 min Row for calories

1 min Rest

Zone-

A1. KB Deadlift x 10 x 3 sets

A2. Hollow Hold x 1 min x 3 sets

A3. Arch ups x 12 x 3 sets

WOD

WOD

3 Rounds for max reps
1 min Wall Balls 
1 min KB SDHP 

1 min Box Jumps (24/20")

1 min Push Ups (75/55)
1 min Row for calories

1 min Rest