Friday, August 16, 2013

Remember the "Free" trial class tomorrow at 9:00 a.m.
Please arrive 10 minutes early!!


                                                                                                                   **Pull Under Quick**
Arm/Leg Swing
2x10 of:
Shoulder Dislocates (banded)
OHS (banded)
Ab-mat Sit-ups

MOD (15:00 Cap)
Weightlifting
Hang Squat Snatch
5x3
    
WOD
Conditioning
AMRAP 12:00
7 Power Snatches (pick your load)
14 Pull-Ups
21 Box Jumps 24/20"

Rx+
AMRAP 12:00
7 Squat Snatches 115/73#
14 C2B Pull Ups
21 Box Jumps 24/20"

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