Saturday, July 16, 2016

Free "Trial" workout this morning at 9:00 a.m. 
Come check us out!!!
Please arrive 10 minutes early to meet the coaches!!
Burpees, Yea!!
Arm & Leg Swings
 3 Rounds of:
  5 Inch worms
 10 Good Mornings
:30 plank hold

WOD
Conditioning
0-5 minutes you and your partner will complete 60 Burpees 
(you can work together) at 5 minutes you will begin

10:00 AMRAP of:
    5 Thrusters 95/65#
    5 Pull ups
Rx+ = 135/95# or higher

Partners must work 1 at a time for AMRAP and must alternate. 
If one partner finishes Thrusters then other partner must start pull ups.

Rest 2:00

3:00 AMRAP of:
     Ab-Mat Situps
Working together complete as many abmats as possible
Rx+ = use 15/10 weight or higher

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