Friday, October 23, 2015

Join us tomorrow for a Free "Trial" workout at 9:00 a.m.  
Please arrive 10 minutes early to meet the coaches.
Arm/Leg Swings
2x10 of:
Shoulder Dislocates
OH Walking Lunge (use pvc)
Ab-mat Sit-ups
     
WOD
CrossFit Games Open 12.3
Complete as many rounds and reps as possible in 18 minutes of:
15 Box Jumps (M 24"/ F 20" box)
12 Push Press (M 115 lb / F 75 lb) Push Jerks and Split Jerks are allowed
9 Toes-to-Bar

PMOD
5x300m Row, 1:00 rest
Goals
Men: under 1:00 for all sets
Women: under 1:10 for all sets
Set the rower to countdown from 300m and post the meters for each round.

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