Friday, January 29, 2016

Free "Trial" workout tomorrow at 9:00 a.m. 
Bring a friend and come prepared for a great workout!! 

Do it now..........
Arm/Leg Swings
250m Row
2x10 of:
Wallballs (light weight)
KB Swings (light weight)
Walking Lunge

WOD
Conditioning
"Karen"
150 Wallball 20/14#
scaling options:
100 Wallballs, scale weight

PMOD
Choose one of the following:
A.  HS Hold Practice
B.  100 Shoulder Taps
C.  50 HSPU
D.  25 PHSPU (parallette)
Scale the number as needed

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