Friday, September 6, 2013

Make sure you plan on stopping by on Saturday for our cookout and social celebrating our 3-year anniversary.

Febie and Albert hitting the boxes!!!
Arm/Leg Swings
2 rounds of:
10 Kipping Glides
10 Front Squats (empty bar)
15 B. Ext. or Good Mornings (empty bar)
20-50 DU’s or singles

MOD
Snatch-grip Deadlift
5 x 5
Make sure you use your Snatch/OHS grip

WOD
Conditioning
3 RFT
10 Front Squats 135/93#
15 Pull-ups
30 DU’s
Scale this WOD up by doing one, two or all three of the following; 165/113#, C2B’s, 50 DU’s

PMOD
3x20 Weighted Sit-ups (have a partner anchor your feet or use DB’s as an anchor)
OR
3x20 Weighted GHD Sit-ups (parallel)

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