Saturday, January 4, 2014

Remember we have a Free"Trial" workout this morning at 9:00 a.m. Please arrive 10 minutes to complete a waiver and meet the coaches.

Don't forget to stop by K's Party Store after the WOD and check it out!!

Tuesday's "Lunch Express" getting it done before the new year!!

Arm/Leg Swings
Run 400m
3x10 of:
KB Swings (light)
Box Step-ups
Ab-mat Sit-ups

For time:
30-20-10-20-30 reps of:
KBS, 53/35#
Box Jumps 24/20" (Step-ups are okay)
400m Run after ever round. If it's too cold to run you can sub a 500m Row
Scale reps to 20-15-10-15-20 and runs/rows to 250m

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