Saturday, November 8, 2014


Good luck to Connie, Febie, Albert and Josh this morning at the Spartan Sprint in Mississippi. When they cross that finish line they will be part of the Trifecta Tribe....


Arm/Leg Swings
Samson Stretch L&R :20
400m Run or Row
2 Rounds of:
10-15 OHS
10-15 Ab-mat Sit-ups
10-15 KB Swings
10-15 Dips


WOD
Conditioning
3 RFT
10 Front Squats 135/93#
20 Pull-ups
250m Run
Rx+ = 185/123# or heavier and/or 400m Run

PMOD
Weightlifting
Split Jerk
Work up to a heavy single

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