Saturday, January 2, 2016

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

Start 2016 off with a bang!!
For more info click on the "On-Ramp" icon to the right!
Arm/Leg Swings
Run 400m
2 x 10 of:
Shoulder Dislocates
OHS
Pull-ups

WOD
Conditioning
30 Pull-Ups
400m Run
15 OHS 100/63#
800m Run
15 OHS
400m Run
30 Pull-Ups
Rx+ = C2B and 135/93#

PMOD

Tabata:
Ab-mat Sit-ups
Plank Hold


Extra Work
With remaining class time work on a skill or strength

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