Saturday, August 6, 2016

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

There will not be a Free "Trial" workout next Saturday, August 13th! 
We will resume on August 20th. Thank you....

Arm/Leg Swings
2 rounds of:
10 Wallballs
15 Ab-mat Sit-ups
20 Russian Twists
200m Run

WOD
Conditioning
15:00 AMRAP of:
10 Partner Wallballs
15 Partner Med-ball Twists
20 Partner Sit-ups
Once the clock begins the med-ball may not touch the floor.  
If it does  a 5 Burpee penalty must be completed before continuing.

PMOD
Rope Climb Practice
           Or
10 Rope Climbs for time

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