Friday, July 24, 2015

Free "Trial" workout tomorrow at 9:00 a.m. 
Please arrive 10 minutes early to meet the coaches!!

 Remember the Bed Race is at 4:30 today!!
Arm/leg Swings
250m Run
2 Rounds of:
10 Kipping Glides
15 DB Press
20 Box Dips

WOD
Conditioning
For time:
400 m Run
 15 HSPU's
400 m Run
 20 Ring Dips (or 60 Box Dips)
400 m Run
 25 Push Ups
scale HSPU to 30 Shoulder Touches or 30 Push Press
Rx+ =
400 m Run
 25 Handstand Push-ups
400 m Run
 25 Ring Dips
400 m Run
 25 Push Jerks 135/93# 

Extra Work
3-5 Sets for max time of :
Parallel Holds on the GHD
rest as needed between sets

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