Thursday, July 3, 2014

Reminder!! 
We are closed tomorrow for the 4th of July!!
 Have fun and see you Saturday for a "Hero" WOD!!

Connie looking good going overhead!!


Arm/Leg Swings
250m Row
2 Rounds of:
10 DB Thrusters
10 DB Straight-leg Deadlifts
10-50 DU's

MOD
10:00 EMOM
Odd:  6 Front Squats, up pick the weight
Even:  25 DU’s or a number that suites your skill level

WOD
Conditioning
5 RFT:
10-8-6-4-2 Strict Pull ups
30-25-20-15-10 Good Mornings (empty barbell)
30-25-20-15-10 Air Squats
500-400-300-200-100m Row

Rx+ = weighted strict pull-ups, Back extensions on the GHD, Back Squat 95/63#, 500m Row all sets



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