Monday, June 20, 2016

Wishing safe travels for Coach Ray and CJ as they travel to Tbilisi, Georgia in Russia for the Junior Worlds!

1st Mile of "Murph"
Arm/Leg Swings
250m Row
2 rounds of:
10 Good Mornings
10 KB Swings (light)
20 Box Step-ups

MOD (18:00 CAP)
Push Press
3-3-3-3-3 Ascending

3 RFT of:
Row 500m
30 KB Swings 53/35#
20 Box Jumps 24/20”
Rx+ = 1000m Row

“Flight Simulator”
Unbroken DU’s for time.
Scale to smaller numbers i.e., 5-10-15-20-15-10-5 or SU’s

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