Saturday, December 27, 2014

Free "Trial" workout this morning at 9:00 a.m. 
Please arrive 10 minutes early to meet the coaches.
Don't forget to bring a friend!

Arm/Leg Swings
Row 250m
2 rounds of:
10 DB Shoulder Press
10 Ab-mat Sit-ups
10 Wall Squats

WOD
Conditioning
20:00 AMRAP
250m Run
 15 Air Squats
 9 Box Jumps 24/20”
 3 Rope Climbs
Rx+ = Back Squats 95/63#

PWOD
1 Power Snatch + 1 Hang Snatch + 1 Snatch
Use remaining class time to work up to a moderately heavy weight

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