Monday, November 10, 2014

Reminder: Tuesday is Veteran's Day and we will only be open from 8:30 a.m. to 1:00 p.m. 

Happy Birthday Marines!!
Looking good for being 239 years old!!

Arm/Leg Swing
Row 500m
2 rounds of:
10 Kipping Glides
10 Good Mornings (empty bar)
10 Strict Press (empty bar)
Then: 5 Strict Pull-ups or 5 Negatives

MOD (15:00 CAP)
Push Press
Find a new 1-rep max

For time:
90 Ab-mat sit-ups
15 Squat cleans, 75/53#
75 Ab-mat sit-ups
12 Squat cleans
60 Ab-mat sit-ups
9 Squat cleans
45 Ab-mat sit-ups
6 Squat cleans
30 Ab-mat sit-ups
3 Squat cleans
Rx+ = GHD’s 30,24,18,12,6 and 95/63#
Scale reps and weight as needed

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