Monday, October 12, 2015

Reminder: there will not be any afternoon classes this Friday so we can prepare for the Festivus Games on Saturday.  Please make plans to come out and cheer on your fellow athletes!!
 
 Ryan hitting the run with a 35# sandbag!!
Arm/Leg Swings
250m Row
2 x 10 of:
10 Shoulder Dislocates (banded)
10 Wall Squats
10 DB Press

MOD (18:00 CAP)
Shoulder Press
5-5-5-5-5 Ascending

WOD
Conditioning
4 rounds of:
30 DU’s (3:1 Singles)
20 Goblet Squats 53/35#
30 KB Swings 53/35#
Rest 1 min between rounds
Rx+ = 50 DU’s, 70/44#, C2B
Score is total time including rest

PMOD
1 mile run
(scale up or down)

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