Saturday, January 17, 2015

Free "trial" workout this morning at 9:00 a.m. 
Bring a friend and come check us out!

Steven hitting a new PR in the Front Squat with 295#. That's a 30# increase!

Arm/Leg Swings
15 Shoulder Dislocates w/band
2 rounds of:
10 DB Thrusters
10 Push-ups
10 Ab-mat Sit-ups

WOD compare to 9/14/11, 7/4/12, 12/14/12, 9/13/13, 3/15/14
Conditioning
 “Coe”
10 RFT
10 Thrusters 95/63#
10 Ring Push-ups
Scale to:
5, 7 or 10 RFT
10 Thrusters 75/53#
10 HR Push-ups or Ring Push-ups

PMOD
10 sets of unbroken DU/SU’s!  You pick the number, but don't change it once you start.



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