Thursday, August 11, 2016

There will not be a Free "Trial" workout this Saturday, August 13th! 
We will resume on August 20th. Thank you....

The deadline to register for the "Gonna Fly Now" weightlifting meet is 8 p.m. tonight!!
Arm/Leg Swings
20 Good Mornings
250m Run
25 Ab-mat Sit-up
250m Row
30 Walking Lunges

MOD
10:00 EMOM
Even: 20 to 50 DU/SU's
Odd: 10 to 20 Box Jumps/Step-ups
Pick a number based on your fitness level

WOD
Conditioning
4 Rounds of:
2:00 AMRAP
Run 200m max Walking Lunges with remaining time
Rest 1:00 between rounds
scale to 100m and/or Air Squats
Rx+ =250m, Walking Lunge w/KB’s 53/35#
Post total Reps

PMOD
Handstand Practice
Practice Wall Walks, HS Holds against the wall, Unsupported HS, HS Walks, etc.

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