Saturday, November 28, 2015

Free "Trial" workout this morning at 9 a.m. 
Please 10 minutes early to meet the coaches!

Arm/Leg Swings
2 Rounds of:
10 Shoulder Dislocates
10 Push-ups
20 Hollow Rocks

WOD
Conditioning
For time:
550m Run
30 KB Swings 53/35#
  3 Rope Climbs
550m Run
20 KB Swings
  2 Rope Climbs
550m Run
10 KB Swings
  1 Rope Climb

Rx+ =800m Run

PMOD
Skill
Practice KTE, T2B, or Toes-thru-Rings.  If you're proficient than work on doing UB sets.

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