Saturday, October 18, 2014

Free "Trial" workout this morning at 9:00 a.m. 
Come join us and be sure to bring a friend!

Don't forget to sign up for Barbell FOR Boobs! The 29th is coming fast!

Arm/Leg Swings
400m Run
2:00 in the bottom of a squat
5 Negative or Strict Pull-ups
2 x 10 of:
Push-ups
DB Straight-leg Deadlifts

WOD
Conditioning
4 RFT of:
30 Unbroken Deadlifts (you pick the weight)
250m Run
15 HR Push-ups
Rx+ = HSPU

PMOD
Spend the remainder of class working on one of your Goats

Weightlifting
On the whiteboard in the other box

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