Saturday, October 11, 2014

Free "Trial" workout this morning at 9 a.m. 
Bring a friend and come check us out!

                                                                                                Nate hitting the Tabata Sit-ups!
 Arm/Leg Swings
3 rounds of:
10 Good Mornings
10 Shoulder Dislocates
10 OHS

WOD
Conditioning
20 min AMRAP:
6 Pull-ups + 6 Box Dips
7 Push Press 95/63#
8 KB Swings 53/35#
Rx+ = "Nate"
2 MU's
4 HSPU's
8 KB Swings 70/53#

PMOD
Ring Push-ups
3 sets of Max reps

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