Thursday, October 11, 2012

Congratulations to Daniel G. & Melissa M. placing in the top 3 of their age-group at the Shrimp Festival 5k. 

Also a big shout out to Laurence for hitting his first 5k.

Arm/Leg Swings
500m Row
2x10 of:
KB Swings (light)
Goblet Squats

MOD
3 Rounds (not for time)
10 Shoulder Press
20 Alternating Barbell lunges (front rack)
               
WOD
20:00 AMRAP
Run 400 meters
5 Pull-ups
5 Chin-ups
5 Mixed Grip
(scale to 15, 12, or 10 minutes and/or run to 250m)

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