Saturday, February 13, 2016

Today is Bring a Friend day and also our Free Trial workout!

If you are bringing a friend or participating in the Free "Trial" workout, please arrive by 8:45 a.m. so we can start promptly at 9:00 a.m.!
Arm/Leg Swings
2 rounds of:
10 Push-ups
10 Grasshoppers
10 Ab-mat Sit-ups
10 Lunges

WOD
Conditioning
Partner Workout
2 rds of:
14 Lunges with “plate” overhead, arms in locked out position 45/25#
14 HR Pushups
14 Weighted Situps 25/10#
14 Ring Rows
14 Air Squats holding plate straight out, arms parallel 25/10#
14 Double Unders
14 Grasshoppers (2-ct)
14 KBS 53/35#
14 Wallballs 20/14#
Partner A completes 14 reps, while Partner B holds a plank,
then switch. You can only work while your partner is planking.

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