Thursday, October 16, 2014


A big shout out to Jake and Nikki on their recent engagement. 
You can get the details on FB!

Arm/Leg Swings
2:00 in the bottom of a squat
250m Run

5 Negative or Strict Pull-ups
20 Walking Lunges
30 Ab-mat Sit-ups
  
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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