Thursday, October 30, 2014

Great job everyone on yesterday's Grace workout.  We saw a lot of PR's and everyone had a great time.  We raised our goal several times and kept exceeding it. We'll continue raising funds until the end of the week, so please don't think we're done.

The 5:30 class taking on "Grace" for the Barbell FOR Boobs fundraiser!!


Arm/Leg Swings
2 Rounds of:
250m Run
10 Shoulder Dislocates
10 Pull-ups
10 Ab-mat Sit-ups

MOD (20:00 Cap)
Weightlifting
Deadlift
Work up to a heavy triple (must be touch-n-go)

WOD
Conditioning
For time:
550m Run
 30 Hollow Rocks (Forward & Back = 1)
   3 Rope Climbs
550m Run
 20 Hollow Rocks
   2 Rope Climbs
550m Run
 10 Hollow Rocks
   1 Rope Climb
Scale runs to 400m / Ab-mat Sit-ups / Rope Progressions = 3x
Rx+ = GHD Sit-ups and/or Legless climbs

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