Friday, June 12, 2015

NO free "Trial" workout this Saurday!!!

 Reminder: the box is closed Saturday for our weightlifting meet!!!
Please come out and join us as a lifter, volunteer or spectator!!!
Arm/Leg Swings
250m Row
2 x 10 of:
10 Shoulder Dislocates (banded)
10 Wall Squats
10 DB Press

MOD (20:00 CAP)
Bench Press
3-3-3-3-3 Ascending

WOD
Conditioning
4 rounds of:
30 DU’s (3:1 Singles)
20 Goblet Squats 53/35#
30 KB Swings 53/35#
Rest 1 min between rounds
Rx+ = 50 DU’s, 70/44#, C2B
Score is total time including rest

PMOD
1 mile run
(scale up or down)

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