Monday, July 18, 2016

We have a few running WOD's this week so make sure you stay hydrated! Don't miss out on tonight's event at the Water Festival!!

 Coach Korey briefing the Saturday class!
Arm/Leg Swings
250m Run
2 Rounds of:
5 Chin-ups
10 KB Swings
15 Shoulder Dislocates

MOD (15:00 CAP)
3 Push Press + 2 Push Jerks
Post your heaviest set

WOD
Conditioning
4 rounds of:
in 5:00: Run 250m and then AMRAP the following couplet:
15 BB Curls 45/20’ish
15 Kettlebell Swings (53/35#)
Rest exactly 3 min. between sets
 Rx+ = 70/53# and 65/45#

*Post reps for each round

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