Monday, October 29, 2012

In case you didn't catch this on facebook we'll be hitting the 4:30, 5:30, and 6:30 p.m. WOD at the waterfront park. 
It'll be a Partner WOD to be announced when you get there.
Dress up in your scariest, funniest, or sexiest outfit if you dare. If not you may just wind up being zombie food.
Bring a spouse, child, or friend!!!  No 3:30 Open Gym!!

Arm/Leg Swings
250m Row
2x10 of;
Shoulder Dislocates
Good Mornings
DB Straight-leg Deadlift

Partner Workout
3 person team = 30:00 Row
2 person team = 25:00 Row
Switch every 250m.
As soon as you get off the rower complete 15 Sit-ups
Post total meters rowed

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