Saturday, October 24, 2015

Remember Barbell 4 Boobs will be Wednesday, November 4th.  Click on the link to the left and join the team or donate to one of our teammates!!

 Free "Trial" this morning at 9:00 a.m. Come check us out!!
Arm/Leg Swings
15 Shoulder Dislocates w/band
2 rounds of:
10 DB Thrusters
10 Push-ups
10 Ab-mat Sit-ups

WOD (compare to 9/14/11, 7/4/12, 12/14/12, 9/13/13, 3/15/14, 1/17/15, 6/20/15)
Conditioning
“Coe”
10 RFT
10 Thrusters 95/63#
10 Ring Push-ups
Scale to:
5, 7 or 10 RFT
10 Thrusters 75/53#
10 HR Push-ups or Ring Push-ups

PMOD
10 sets of unbroken DU/SU’s!
You pick the number, but don't change it once you start.

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