Saturday, April 12, 2014

Free "Trial" workout this morning at 9:00 a.m. Please arrive 10 minutes early to meet the coaches and complete a waiver!!!   
 
                           Intense!!
Arm/Leg Swings
Run 250m
2 rounds of:
10 DB Press
10 DB Straight-leg Deadlift
20 Grasshoppers (L&R=1)

WOD
"Partner WOD"
For time:
Run 550m
75 HR Pushups
60 Weighted Step ups 45/25# on 20” box
30 Power Cleans 115/75#
50 HR Pushups
40 Weighted Step ups 45/25# on 20” box
20 Power Cleans 115/75#
Run 550m
(scale to knee push-ups and/or step-ups with no weight)
 
Rx+ do back squats instead of Step-ups (no racks) with your Power Clean weight. 

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