Thursday, September 17, 2015

Good Luck to CJ today as he lifts at the Youth Pan-Americans in Mexico. 

Remember to sign up for our 5th year Anniversary party taking place this Saturday from 12-3. We'll have food, games and prizes!!

 Fab Five at the Rise of the South!!!
Arm/Leg Swings
Row 250m
2 Rounds of:
10 DB Press
15 Good Mornings
20 Ab-mat Sit-ups

MOD
500m Row
Set the rower to “single distance” to accurately record your time

WOD
Conditioning
For Time:
Row 500m
30 Clean & Jerks 135/93#
Row 500m
Rx+ = 155/108#

PMOD
Tabata Sit-ups -8 rounds :20/:10
score is your lowest number of reps

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