Saturday, February 15, 2014

Free "Trial" Workout this morning at 9:00 a.m. 
Please arrive 10 minutes early to meet the coaches and warm-up.



Arm/Leg Swings
2 rounds of:
5 Pull-ups
10 Box or Ring Dips
15 Good Mornings
20 Ab-mat Sit-ups

NO O'lifting today after the WOD


WOD
Conditioning
5 RFT
100m Farmers Carry (pick your load)
20 Back Ext. or Good Mornings
15 Ab-mat Sit-ups
10 Pull ups
Rx+ = Weighted Back Ext., Weighted Sit-ups, C2B Pull-ups

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