Thursday, January 14, 2016

Registration begins today!! Make sure you get signed up early.  
If you participated last year you can use your same log-in!!!

                                                                                                    Fred looking strong swinging the 35# KB...
Arm/Leg Swings
250m Run
2 Rounds of:
10 DB Press
15 Ab-mat Sit-ups
20 Walking Lunges
4 RFT of:
400m Run
20 OH Walking Lunges 45/25#
10 Hollow Rocks (forward & back =1)
Rx+ = 65/35# and GHD’s

Interval Row
9 rounds of 1:40 row,:20 rest with a 2:00 rest after round 5.
This is a preset workout on the rower.

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