Saturday, August 1, 2015

Free "Trial" workout this morning at 9:00 a.m. 
Please arrive 10 minutes early to meet the coaches.

Remember we have Festivus Games training at 10:00 a.m. today! Coach Albert will be covering the standards and running through some of the WOD's.  If you are signed up or thinking about signing up please join us.

Arm/Leg Swings
Run 250m
3x10 of:
KB Swings (light)
Box Step-ups
Ab-mat Sit-ups

WOD
Conditioning
For time:
20-15-10-15-20 reps of:
KB Swings 53/35#
Box Jumps 24/20" (Step-ups are okay)
250m Run after every round.
Rx+ = 30-20-10-20-30 and 400m Run

Extra Work
PMOD
With remaining class time work on a skill or strength

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