Friday, December 12, 2014

Don't forget the Christmas Party tomorrow night! 
Free "Trial" workout tomorrow morning at 9:00 a.m. 
Come check us and bring a friend, or two!

                                                                                            Melissa M. on her way to 300 Unbroken Ab-mat Sit-ups

Arm/Leg Swings
Row 250m
20-50 DU’s or SU’s
15 Kipping Glides
10 OHS

MOD (10:00 CAP)
Pull-up Practice
If you can’t do a Strict Pull-up, do Negatives (no band)
If Negatives on the bar are too difficult, use Ring Rows
If Strict Pull-ups are too easy, do wide grip and close grip

WOD
Conditioning
Row 750m
Then;
3 rounds of:
60 DU’s
40 Ab-mat Sit-ups
20 Power Snatch 75/53#
Then;
750m Row
Rx+ = 1000m Row, 100 DU’s, 25 HD’s, 95/63#

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