Saturday, October 19, 2013

Free "Trial" workout today at 9:00 a.m.  Come ready to sweat!!

Albert working hard on the G2OH workout!!!
Arm/Leg Swings

Run 250m

2 rounds of:

10 Shoulder Dislocates

10 DB Press

10 Squats


    
Partner WOD (compare to 3/30/13)

3 RFT

40 OHS 45/33#

40 KB SDHP 53/35#

40 Push Press 45/33#

40 KB Swing 53/35#

Run 200m

In teams of two perform the above list of exercises. Only one person working at a time and you must complete all 40 reps before moving to the next exercise. The KB and Barbell cannot touch the ground throughout the entire workout (including the runs) or it's a 50 sit-up penalty(each time) added to the end of the WOD. The only exception will be during the KB SDHP to allow for full range of motion(touch-n-go only). 3-person teams can complete 60 reps.

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