Thursday, July 9, 2015

This Friday's 5:30 p.m. class will be an Open Gym due to the 1/2 marathon Row that will be taking place.  All the slots for the Row are full, but feel free to come and hangout and watch a movie. 

Also, the Dragonboat "Team Badfish", sponsored by Mac and Rhonda is full.  If you would to be an alternate, please let one of them know.

                                                                          Cody and Cody finishing strong on their 800m run
Arm/Leg Swings
250m Run
2 Rounds of:
5 Inch Worms
10 Shoulder Dislocates
15 Walking Lunges
          
WOD
Conditioning
4 RFT
400m Run
15 Chin-ups
12 Deadlifts 205/133#
Rx+ = 275/183#

PMOD
10:00 EMOM
Even: 1-3 Wall Walks
Odd: 6-10 Burpees to a plate
Advanced = Kipping, Strict or Deficit HSPU’s
and Burpee Box Jumps

1 comment (Add your own)

1. Lavis Laln wrote:

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Thu, July 9, 2015 @ 10:45 AM

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