Saturday, May 18, 2013

Free "Trial" WOD today at 9:00 a.m. 
Please arrive 10 minutes early to fill out a waiver.

Sarah getting her band-free pull-ups!!! Great job!!!!

Arm/Leg Swings
250m Run
50 DU's or 150 Singles
2x10 of:
Air Squats
DB Press
Sit-ups
               
WOD´╗┐
Conditioning
6 RFT
250m Run
10 Left-arm OH Walking Lunge (KB or Dumbbell)
20 Ab-mat Situps
10 Right-arm OH Walking Lunge
Elite males look for 50-55# and females 35-30#
All others scale as needed

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