Saturday, May 16, 2015

Free "Trial" workout this morning at 9:00 a.m.  
Bring a friend and be ready to sweat!!  

The sign-up sheet for the two Rowing clinics is on the check-in desk. Please do not sign up unless you are sure you can attend.  The clinics are free for Unlimited members, counts as a visit for 3x Week and is $40 for non-members.  The clinics will cover classroom instruction, rowing drills and video analysis of your before and after performances.

                                                                                                               Justin knocking out C2B Pull-ups 
                                                                                                               during "Chicks and Chaps"!!
 Arm/Leg Swings
2 Rounds of:
250m Run
10 Good Mornings (empty bar)
10 Wallballs (light)
15 Ab-mat Sit-ups

WOD
Conditioning
4 RFT of:
5 Power Cleans 155/103#
25 Wall Balls 20/14#
400m Run
RX+ = 185/123#

PMOD
With the remainder of class time work on a skill/strength

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