Thursday, May 26, 2016

Only a few slots left for the Water Festival Bed Race!! We have room for 3 teams of 5 (one on the bed and four pushing). The date is Friday, July 22 at 5 p.m. Please check the sign-up sheet at the WODIFY desk!

Arm/Leg Swings
250m Run
2 Rounds of:
10 DB Press
15 Ab-mat Sit-ups
20 Walking Lunges

WOD
Conditioning
4 RFT of:
400m Run
20 OH Walking Lunges 45/25#
10 Hollow Rocks (forward & back =1)
Rx+ = 65/35# and GHD’s

PMOD
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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