Thursday, July 2, 2015

Okay all you Dragonboat racers.  Mac and Rhonda have placed a sign-up sheet at the box for anyone interested in doing the Dragonboat races.  All proceeds go to fight cancer HERE in Beaufort.  There will be one practice session on July 11th, so get signed up asap.  

Also, please take note of the announcement in Wodify.  Our Saturday WOD for the 4th of July will be at 8:00 a.m. Come at 9:00 and you are too late.
Josh doing walking lunges with the axle bar!
Arm/Leg Swings
Samson Stretch L&R
Run 250m
2x10 of:
Air Squats
DB Straight-leg Deadlifts
Push-ups

WOD
Conditioning
“Lil Eva”
5 RFT:
400m Run
15 KB Swings 53/35#
15 Pull ups
Rx+ = Eva, 5 rounds, 30 reps, 70/53#

PMOD
Gymnastics
Max Pistol Squats in 1:00
41+ reps: Ninja
36-40 reps: Above average
31-35 reps: Average
< 30 reps: you need to work on these
Or practice scaled pistol squats

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