Friday, November 13, 2015

Free "Trial" workout tomorrow at 9:00 a.m. 
Bring a friend and come check us out!

Arm/Leg Swings
500m Row
3 x 10 of:
Shoulder Dislocates
OHS
DB Straight-leg Deadlifts
Hanging Knee Raises

WOD
Conditioning
15:00 AMRAP of:
15 Hanging Knee Raises
10 Deadlifts, 85/53#
5 Ground to Overhead, 85/53#

Rx+ = 2015 CrossFit Games Open
With a 15:00 running clock do the following:
Workout 15.1
9:00 AMRAP of:
15 Toes-to-Bar
10 Deadlifts 115/73#
 5 Snatches 115/73#

Workout 15.1a
1-rep-max clean and jerk
6-minute time cap

PMOD (15:00 CAP)
OHS Practice
Do sets of 3 reps with a :03 pause at the bottom
The weight on the bar is secondary. Form first!!!

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