Friday, November 8, 2013

Good Luck tomorrow to Melissa M., Korey, Ryan & Teddy as they  compete in the Hunger Games and to Febie, Tracey, & Ivey running the Rock & Roll Half Marathon!!!  

Remember our Free "Trial" workout tomorrow at 9:00 a.m.  Bring water, a towel and a smile.  We'll take care of the rest!!

Big shout out to Mary Bradlee and Brandy getting their first unassisted pull-up WOD!  No more bands ladies!!!

Arm/Leg Swings 
2 rounds of:
10 DB Straight-leg Deadlifts
10 Ab-Mat Sit-ups
10 Wall Squats

WOD 
Conditioning
5RFT:
400m Run
30 Ab-mat Sit-ups
15 Deadlifts 185/123#
Rx+ = GHD's
      
       

                                                                                        
                                                                                                                                                              
                                                                         

                                                                                                                


                                                                                                                                                                                           
                                                                          











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