Monday, August 24, 2015

This coming Friday will be a tribute WOD for Maureen.  
Please try to attend if at all possible!!

This coming Saturday at 10:00 a.m. there will be Festivus Games training with Coach Albert. This is open for everyone that has signed up or is still on the fence.  Don't miss out on this great training opportunity.

Korey's 14" Deficit Handstand Push-up!
Arm/Leg Swings
250m Row
2 x 10 of:
Shoulder Dislocates
OHS
Kipping Glides

MOD (18:00 CAP)
Shoulder Press
3-3-3-3-3 Ascending

WOD
Conditioning
10:00 AMRAP
3 Thrusters 95/63#
3 Pull ups
6 and 6
9 and 9
12 and 12 etc as far as possible
Rx+ = 115/78#

PMOD
100, 200 or 300 Ab-mat Sit-ups
or
100, 75 or 50 T2B’s
or
75, 50 or 25 GHD Sit-ups

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