Saturday, March 19, 2016

Free "Trial" workout this morning at 9 a.m. Please arrive 10 minutes early to meet the coaches and bring a friend if you like!!!
 
 Mark knocking out the DU's!!
Arm/Leg Swings
Row 250m
Run 250m
2 rounds of:
10 Shoulder Dislocates
10 DB Press
10 Wall Squats

Partner WOD (courtesy CrossFit Hyperformance)
3 RFT
40 OHS 45/33#
40 KB SDHP 53/35#
40 Push Press 45/33#
40 KB Swing 53/35#
Run 200m
In teams of two perform the above list of exercises. Only one person working at a time and you must complete all 40 reps before moving to the next exercise. The KB and Barbell cannot touch the ground throughout the entire workout (including the runs) or it's a 50 sit-up penalty(each time) added to the end of the WOD. The only exception will be during the KB SDHP to allow for full range of motion(touch-n-go only). 3-person teams can complete 60 reps.

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