Saturday, September 10, 2016

 Free "Trial" workout this morning at 9:00 a.m. 

Come check us out!!!

Please arrive 10 minutes early to meet the coaches! 
Arm/Leg Swings
2 Rounds of:
Run 200m
Straight-leg Deadlifts (empty bar)
Walking Lunges
Box Step-ups

WOD
Conditioning
"Miracle Mile"
Run 400m
25 Deadlifts 185/123#
100m Sprint
100m Walking Lunge
Farmers Walk 200m 53/35#
25 Box Jump/Step-ups 24/20"
Farmers Walk 200m 53/35#
100m Walking Lunge
100m Sprint
25 Deadlifts 185/123#
Run 400m
Rx+ = 225/153#, 70/44#

PMOD
Mobility work
Stretch, foam roll, band work, etc…


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