Thursday, August 27, 2015

Join us tomorrow for Maureen's memorial WOD!! We have a 4 round workout planned and a post-wod AMRAP everyone can participate in!!!

Remember Saturday is Festivus Games training with Coach Albert. 10:00 a.m. until!! If you are signed up to Judge this is a great opportunity to get familiar with the movements!!

The more we workout, the more mobility work we need!!
Arm/Leg Swings
Samson Stretch
2 rounds of:
250m Row
5 pull-ups
10 Shoulder Dislocates

WOD
Conditioning
Team Row
(Switch frequently to keep the pace intense)
Teams of 2 row 7k switching every 250m
         or
Teams of 3 row 10k switching every 250m
    or
Solo Row 5k

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