Monday, February 1, 2016

A big shout out to Donald and Missy for taking 4th place in the Famously Cold Showdown in Columbia. Great job and everyone at the box is proud of you!!
Arm/Leg Swings
2 rounds of:
10 Wall Squats
15 Abmat Sit-ups/GHD sit-ups
20 Good Mornings/Back Extensions

MOD (20:00 CAP)
Front Squat
3-3-3-3-max reps
4 sets of 3 reps across, 5th set of Max reps

WOD
Conditioning
15:00 AMRAP of:
10 Ring Push-ups
15 KB Swings 53/35#
20 DU's
Rx+ = 5 HSPU’s, 70/44#, 50 DU’s

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