Saturday, November 7, 2015

Free "Trial" workout this morning at 9:00 a.m!!
Please arrive 10 minutes to meet the coaches!!

Rhonda mesmerized by Mac's strict pull-ups!
Arm/Leg Swings
250m Row
2 Rounds of:
20 Box Step-ups
15 Kettlebells (light)
10 Wallballs (light)

WOD
Conditioning
Teams of 2
AMRAP in 20 minutes of:
20 Calorie Row
20 Burpees
30 Calorie Row
30 Box Jumps 24/20”
40 Calorie Row
40 WallBalls 20/14#
50 Calorie Row
50 Kettlebell Swings 53/35#
Notes: Only one person works at a time. Split the work up evenly

PMOD
With remaining class time work on OHS

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