Saturday, November 30, 2013

Free "Trial" WOD this morning at 9:00 a.m. 
Please arrive 10 minutes early and expect to have a great time!!!

Had an great time hitting the O'lifts yesterday! Big shout out to Becca, Gabe, Heidi, P'rina, Shana, Danielle and Betsy for some awesome lifting!!

                                                                          Korey hitting Handstand Push-ups on the parallelettes!!

WOD
Conditioning
For time:
10 KB Swings 53/35#
10 Pull-ups
250m run
Rest 90 seconds
20 KB Swings
20 Pull-ups
400m
Rest 90 seconds
30 KB Swings
30 Pull-ups
800m run
If it's a little too cool for you to run, switch
to a row!

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