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

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

PMOD
“Flight Simulator”
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
Unbroken DU’s for time.
Scale to smaller numbers i.e., 5-10-15-20-15-10-5 or SU’s






No comments (Add your own)

Add a New Comment


code
 

Comment Guidelines: No HTML is allowed. Off-topic or inappropriate comments will be edited or deleted. Thanks.