Friday, January 30, 2015

The "My Bloody Valentine" wod's are now posted. Click on the link to the left for more info.  This is an in-house competition that anyone can participate in no matter what their fitness level. If you are interested but don't have a partner, just let us know and we'll help you find one.

If you would like to help out by volunteering please let me, Betsy or Billy know.

Remember tomorrow's workout and Free "Trial" is at 8:00 a.m. so we can be finished in time for the Palmetto Classic Weightlifting meet.

                                                                                                               Patrick rep'n out the Ring Dips!!

Arm/Leg Swings
250m Run
2 X 10 of:
Ab-mat Sit-ups
DB Straight-leg Deadlifts
DB Thrusters

MOD (20:00 CAP)
Deadlift
5x5 Across

WOD
Conditioning
AMRAP in 20 minutes of:
15 Thrusters 75/53#
15 T2B
400m Run

Rx+ = 95/63#

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