Saturday, September 17, 2016

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

Come check us out!!!

Please arrive 10 minutes early to meet the coaches!

 Good Luck to Steven & Richia today at the "Bombs and Bombshell" competition!
To follow the scoring "live" click on the link below!
https://leaderboard-lite.throwdowns.com/leaderboards/bandb2016/ 

Arm/Leg Swings
2 Rounds of:
250m Row or Run
10 Wallballs (light)
15 Ab-mat Sit-ups

WOD
Conditioning
For Time:
1000m Row or 800m Run
50 Wallballs 20/14#

   Rest 3:00

15-9-6 reps of:
Ground 2 Overhead 115/73#
Toes 2 Bar
KB Swings 53/35#
Rx+ = 115/93#, T2B, 70/44#

PMOD
Overhead Walking Lunges
Practice, post weight of 10+ steps

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