Thursday, May 19, 2016

Not reaching your fitness goals? First step is make a commitment to yourself! Second step is set a goal! Third step is take action!  Step by step we'll help you get there.
Arm/Leg Swings
Row 250m
2 Rounds of:
10 Shoulder Dislocates
10 Kipping Glides
10 Wall Squats (lockout your arms)
 5 Strict or Negative Pull-ups

MOD
Hang Snatch Practice
Stay above the knee and squat every rep.

WOD Conditioning
4 RFT of:
Row 500m
10 OHS 115/73#
Rx+ = 155/103# or heavier

PMOD
Max Plank Hold
Goal is 5:00 or more unbroken
           or
Accumulate 5:00 total

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