Saturday, November 22, 2014

Free "Trial" workout this morning at 9:00 a.m. 
Come join us and see what you've been missing!!



No extra work today after 10:00 a.m. due a Coach's meeting!!
Arm/Leg Swings
250m Run
2 rounds of:
5 Pull-ups
10 Air Squats
15 DU’s

WOD
Conditioning
15:00 AMRAP of:
10 Thrusters 75/53#
25 DU’s
Rx+ = 95/63# and 50 DU’s

PMOD
4 Rounds of:
Every 2:00 run 400m, rest the remainder
Scale to 3:00
       OR
Work on a Goat

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