Saturday, March 22, 2014

Free "Trial" workout  today at 9 a.m. Please arrive 10 minutes early to complete a waiver and meet the coaches.  We'll be doing14.4 after the morning workout so please warm-up and be ready to go.



Arm/Leg Swings
2x10 of:
Shoulder Dislocates
Wall Squats
DB Press


WOD
Conditioning
5 RFT
5 Power Snatch 95/63#
10 Lateral over the barbell burpees
20 Box Step-ups with 45/25# plate 24/20”
Rx+ = 7 rounds and use 115/73#

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