Saturday, July 13, 2013

Free "Trial" workout this morning at 9:00 a.m. 
Come and check us out!!!
Arm/Leg Swings
Run or Row 400/500m

10 Up/Downs
10 Wall Squats
10 DB Press

Team WOD
50 Front Squats 45/33#
Then load the barbell 95/63#
400m barbell carry
25 Situps
400m barbell carry
25 Lateral hops over the bar
400m barbell carry
Then unload the barbell
50 Push Press 45/33#

In teams of two, once the WOD starts the barbell can only be put down for the sit-ups and lateral hops. Any other time will result in a 5 burpee penalty for each partner, each time.

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