Saturday, August 27, 2016

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

Arm/Leg Swings 
2 Rounds of:
250m Run
10 Shoulder Dislocates
10 Wall Squats
20 Hollow Rocks
WOD
Conditioning
For time:
550m Run
30 KB Swings 53/35#
3 Rope Climbs
550m Run
20 KB Swings
2 Rope Climbs
550m Run
10 KB Swings
1 Rope Climb
Rx+ =800m Run

PMOD
Skill
Practice Unbroken sets of any goat!

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