Saturday, October 7, 2012

Shrimp Festival 5k at 8, don't be late!!!
Free Intro workout at 9:00 a.m.
Carrie working the Back Squat during the MOD!!!

Arm/Leg Swings
2 rounds of:
15 Ab-Mat Sit-ups
10 Shoulder Dislocates
  5 Pull-ups

12:00 AMRAP:
100 Double-Unders (2:00 max)
250m Row
10 Ring Dips (scale to box)
1 Rope Climb (x3 progressions)
(the double unders are a buy-in before the AMRAP)

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