Saturday, Novemebr 15, 2015

Remember the Run Clinic this morning at 8:30 a.m. Don't miss out!

Good Luck to Korey today at his first competition in the SAGL.

Last Saturday's 9:00 a.m. getting busy......
Arm/Leg Swings
2:00 Jump Rope
2:00 of Rowing
2 rounds of:
15 Air Squats
15 KB Swings (light weight)
Then: 5 Strict Pull-ups or 5 Negatives

WOD
For Time:          
500m Row
Then:
3 Rounds of:
15 Box Jumps 24/20"
25 Double Unders or 100 Singles
Then: 400m Run
3 Rounds of:
15 Wall Balls 20/14#
20 Kettlebell Swings 53/35# 
Rx+ = 1000m Row and 800m Run and 50 DU’s

PMOD
Weightlifting
Hang Snatch
Sets of 3 from above the knees..all squat

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