Saturday, December 7, 2013

Free "Trial" workout this morning at 9:00!! 
Please arrive 10 minutes early so have a chance to meet you!!

                                                                                                                   Julie working hard on 
                                                                                                               Wednesday's Deadlift WOD!!
Arm/Leg Swings
Samson Stretch L&R
Row 250m
2x10 of:
Air Squats
DB Straight-leg Deadlifts
DB Press

WOD
TEAM WOD
Teams of 3 (one working, two resting)*
9x250m Run
150 Wallballs 20/14#
150 SDHP, 75/53#
150 Push Press, 95/63#
9x250m Run
*Team must hold a single 53/35# KB the entire duration. 
If it hits the ground, whole team does 10 Burpees!
Have extra weight ready for the increase from SDHP to Push Press

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