Party tonight!!! Make sure you hit us up!!!


                                                       Matt working hard on the rower!
Arm/Leg Swings
2X10 of:
Shoulder Dislocates
OHS (pvc)
Push-ups
Sit-ups
Pull-ups
Back Ext.
            
MOD
500m Sprint (Rower)   
(Try and set a new 500m PR)
          
WOD
15:00 AMRAP
4 Thrusters 95/65#
8 SDHP
12 Floor Wipers (L&R=1)
(Use the same weight for all three exercises)

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