Saturday, January 31, 2015

Remember our WOD  and Free "Trial" is at 8:00 a.m. today, not 9:00 a.m.

Good Luck to Korey, Justin, Nate N. and Mike S. as they take on 4 WOD's at "Super Saturday" in Myrtle Beach.

Weightlifting begins at 10:00 a.m. this morning!!



Arm/Leg Swings
20-50 DU’s or 50-100 SU’s
2 rounds of:
10 Push-ups
10 Front Squats (empty bar)
15 Good Mornings (empty bar)

WOD
Conditioning
4 Rounds For Time of:
9 Front Squats 115/83# (no racks, from the ground)
12 Ring Dips or 24 Box Dips
50 DU’s (3:1 singles)
RX+ = 135/93#, 100 DU’s

PMOD
Tabata Abs 

KB Swings
Score is the lowest number of reps in a set

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