Friday, August 1, 2014

Today is Independence Day!!!

Free "Trial" workout tomorrow at 9:00 a.m.  
Bring a friend and be ready for a great workout!
 
Pat Rx+'ing with legless rope climbs!!
Arm/Leg Swings
2 rounds of:
20-50 DU’s or singles
10 DB Straight-leg Deadlift
10 DB Press
10 Wall Squats

MOD (20:00 Cap)
Strength
Deadlift
Work up to a heavy triple 
(must be touch-n-go)

WOD
Conditioning
15:00 AMRAP
10 One-arm KB Push Press 5/5 @ 53/35#
20 Box Step-ups 10/10
30 DU’s
Rx+= 50 DU’s and 70/44#

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