Monday, August 3, 2015

Our 5-year anniversary is coming up!! In the next few days we'll have info posted as to the date and time.  This will be a family event so everyone is welcome to attend!!!

Saturday morning class hitting the road!!























Arm/Leg Swings
Row 500m
2 rounds of:
15 Ab-mat Sit-ups
10 DB Press
5 Strict Pull-ups or Negatives


MOD (15:00 CAP)
Seated Shoulder Press
3-3-3-3-3 Across
(clean from the floor, sit down on a box or bench)

WOD
Conditioning

"Fran" 
21-15-9 reps of:
Thrusters 95/63#
Pull-ups
Goal should be under 10:00. Conditioned athletes under 4:00
Do not post Rx unless every Pull-up is full extension at the bottom to chin over the bar and all Thrusters are proper depth and head thru the window with full lockout. 


PMOD
Weightlifting
Power Snatch + Squat Snatch – quickly work up to a heavy set, no fails – this should not take more than 10 minutes.

 

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