Monday, January 4, 2016

Time to get your Row on!! 
Wednesday, January 13th @ 8:30 a.m. and Saturday, January 23rd @ 10:00 a.m. we will have a Row Clinic!  Depending on the number of athletes, this should run about 2 hours.  Come join us and learn how to get the most out of your Row!!

Kylie and Missy hitting it hard!!!
Arm/Leg Swings
2 Rounds of:
10 KB Swings
20 Walking Lunges
1:00 Jump Rope

MOD (18:00 CAP)
Push Press
5-5-5-5-5 Across

WOD
Conditioning
15:00 AMRAP
20 H2H KB Swings 44/26#
5 Front Squats 115/73#
10 Ring Dips
Rx+ = 53/35#, 135/93# or heavier

PMOD
Plank Hold for Max time

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