Saturday, March 14, 2015

Free "Trial" workout this morning at 9:00 a.m. Please arrive 10 minutes early to meet the coaches. If you need to do 15.3 please be warmed up and ready to go as soon as the WOD is done. 

Sam, Katie and Shannon taking on 15.3!!


Arm/Leg Swings
Samson Stretch 
250m Row
2 rounds of:
10 Kipping Glides
10 Wall Squats
15 Ab-mat Sit-ups
        
WOD
Conditioning
For time:
1000m Row
60 KB Swings 53/35#
30 Toes 2 Bar
800m Run
Rx+ = 70/53#

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