Saturday, May 2, 2015

Free "Trial" workout this morning! 
Bring a friend and come join us for a great workout.

Mike, Johanna and Nate hitting some Friday morning weightlifting!!
Arm/Leg Swings
Row 250m
2x10
Pull-ups
Sit-ups
Walking Lunge

WOD
Conditioning
"White"
5 RFT:
15' Rope climb, 3 ascents
10 T2B
21 OH Walking lunge steps with 45/25#
Run 400 meters
(Scale rounds as needed)
PMOD
1000m Row (not for time)
Foam roll
Stretch

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