Friday, June 6, 2014

If you signed up for the running clinic tomorrow remember it begins at 8:00 a.m. 

Kerry helping Melissa finish her last mile!!

Arm/Leg Swings
250m Row
3 X 10 of:
Push-ups
Air Squats
Box Step-ups
   
WOD
Conditioning
EMOM 30:00
Min 1: 10 Calorie Row
Min 2: 10 Box Jump Overs 24/20# (only one foot needs to touch the top of the box) Step-ups are okay
Min 3: 10 Deadlifts 185/133#
Min 4: 10 Wallballs 20/14#
Min 5: 10 Ring Dips or 20 Box Dips
Min 6: Rest

Extra Work
Back Squat
5 sets of 2 @ 90% (if you can get a 3rd rep in on your last set, go for it)

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