Thursday, September 12, 2013

The Shrimp Festival 5k is right around the corner!! 
Click on the icon under events for registration info.

Rope Climbs!!

Arm/Leg Swings
3 rounds of:
10 Shoulder Dislocates
10 Good Morning
10 OHS

MOD
10:00 EMOM
1 Squat Snatch or 2 Hang Squat Snatch
(Newer athletes will use lighter weight and work from the hang)

WOD
Conditioning
For Time:
21-15-9 reps of:
Goblet Squat 53/35#
GHD Sit-ups
KB Swings 53/35#
Run 250m after each set.
RX+ = 70/44# and 400m run

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