Friday, October 9, 2015

 If you haven't signed up for the Festivus Games, tomorrow is the deadline. Take it from me, you will kick yourself for not signing up.  So save yourself some pain and sign up NOW!!!

 Taking your workout into the danger zone!!
Arm/Leg Swings
250m Run
2 rounds of:
10 DB Straight-leg Deadlifts
10 Kipping Glides
15 Ab-mat Sit-up

MOD (18:00 CAP)
Deadlift
7-7-7-7 Across
Try and increase your weight from last week

WOD
Conditioning
4 RFT of:
21 Ab-mat Sit-ups
15 HR Push-ups
9 Deadlifts 205/133#
 250m Run
Rx+ = GHD's, HSPU's, 245/163#

PMOD Row 1k, 2k or 3k

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