Monday, July 11, 2016

Big shout out to Korey on his competition this weekend in North Carolina. 
Great job!
2 Rounds of:
1 minute bottom of squat
1 minute Du's or Su's
1 minute Ab-mat situps

MOD
Skill
Tabata Hollow Rocks
(Work on keeping abs pulled down and in)

WOD
Conditioning
10 RFT of:
100 M sprint - Row or Run
Max unbroken WB's 20/14#

Rx+ = Thrusters  95/63#
    Once you have stopped or dropped ball/bar you will again run or row
    You can change between rowing or running during workout.

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