Saturday, November 29, 2014

Join us for a Free "Trial" workout this morning at 9 a.m. 
Please arrive 10 minutes early!!
Remember to sign up for our 5th annual Christmas Party!


Arm/Leg Swings
250m Run
2 rounds of:
10 Push-ups
15 Good Mornings
20 Walking Lunges

WOD
"Team Nukes"

Teams of 2 complete:
8 minutes to complete:  

1 mile Run (switch every 400m), in the remaining time complete AMRAP Burpees to a plate (one athlete works at a time)
at the 8 minute mark start:
10 minutes to complete:  

1 mile Run (switch every 400m), in the remaining time complete AMRAP Plate Ground to Overhead, 45/25 (one athlete works at a time)
at the 18 minute mark start:
12 minutes to complete:  

1 mile Run (switch every 400m), in the remaining time complete AMRAP Plate Overhead Walking Lunges, 45/25 (one athlete works at a time)
Scale runs to 250m and weights as needed. 
*Score is reps for EACH round


Weightlifting
OHS
3-3-3-3-3
 

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