Monday, April 7, 2014

If you haven't seen Danielle's post on facebook about the "I Can" Games, check it out.  Also, today is a price increase deadline for the Spartan Beast this October in Columbia.  After today it's another $15!! First Responders get a $30 discount through GovX.  For more info go to the Spartan Race website.

                                                                             Mike working hard on the Handstand Push-ups!!!

Arm/Leg Swings
Samson Stretch L&R

250m Run

2 Rounds of:

10 Wall Squats

10 KB Swings (light)

10 Ring Dips or 15 Box Dips

MOD(15:00 CAP)Press
4 sets of 6 Strict + 2 Push Press

WOD
Conditioning
3 RFT:
15 Pull-ups
20 Wallball Sit-ups
550m Run
Rx+ = C2B & 550m w/medball


Rest 3:00 then:
Row 3-5 pieces @ 300m Rest 1:00 between  (record your results)

No comments (Add your own)

Add a New Comment


code
 

Comment Guidelines: No HTML is allowed. Off-topic or inappropriate comments will be edited or deleted. Thanks.