Saturday, December 12, 2015

 Free "Trial" Workout this morning at 9:00 a.m.  
Please arrive 10 minutes early to meet the coaches!!
Arm/Leg Swings
Run 250m
2 Rounds of:
10 Wallballs (light)
15 KB Swings (light)
20 Box Step-ups

WOD
Conditioning
4 RFT of:
21 Box Jumps, 24/20″
18 Wall Balls, 20/14#
15 KB Swings 53/35#
12 Burpees
Rx+ = Thrusters 75/53# instead of Wallballs, KB 70/53#

PMOD
With remaining class time work on a strength or skill

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