Saturday, February 1, 2013

Remember the free "trial" workout today at 9:00 a.m. this morning. 
Please arrive 10 minutes early to meet the coaches and complete a waiver.


Samson Stretch L&R :20
400m Run or Row
2 Rounds of:
10-15 OHS
10-15 Ab-mat Sit-ups
10-15 KB Swings
10-15 Dips

WOD
Conditioning
"Fight Gone Bad"
3 Rounds for max reps of:
1 min Wall Balls 20/14#
1 min SDHP, 75/53#
1 min Box Jumps, 20"
1 min Push Press, 75/53#
1 min Row for calories
1 min Rest

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