Friday, May 13, 2016

Free "Trial" workout tomorrow at 9:00 a.m. Come join the fun!

Nutrition challenge participants are doing great! 
Keep up the good work!

Arm/Leg Swings
5-4-3-2-1 Push-ups
(While standing, place your hands on the
floor and walkout to a plank position,
do 5 PU’s and walk your hands back in and stand.
Repeat for 4-3-2-1 PU’s
2 x 10 of:
Back Squat (empty bar)
Shoulder Press (empty bar)

Master’s Tour 2016
WOD #1
For Time:
9-6-12-3-18 reps of:
Any Squat + STOH
*Goal is under 6:00*
**Behind the Neck Press/Jerks do not count**
Up to 39 =135/93#
40-49 =115/73#
50-59 =95/63#
60+ =75/43#

For time:
10-8-6-4-2 reps of
GHD Sit-ups
*Scale to:
4 Rounds of:
15 Hanging Knee Raises
20 Ab-mat Sit-ups

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