Saturday, February 20, 2016

Free "Trial" workout this morning at 9:00 a.m. 
Please arrive 10 minutes early to meet the coaches!!

Good Luck today to Omar and Mikey at the Junior Nationals in Philly!!

Arm/Leg Swing
250m Row
2 rounds of:
10 Wallball (light)
20 Box Step-ups
10 Strict Press (empty bar)

WOD
Conditioning
Fight Gone Bad
3 rounds 1 minute per station
Wall Ball 20/14#
Sumo Deadlift High Pull 75/53#
Box Jump 20”
Push Press 75/53#
Row calories
Rest 1:00
scale Med Ball and Barbells as needed

PMOD
Lunges w/barbell in Front Rack Position
Use the remainder of class to practice

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