Tuesday, August 26, 2014

If you haven't registered for Rise of the South, don't delay. The competition is almost full!!
Also please check out the Teams Series that begins August 28th. This is a 3 WOD, on-line competition consisting of 2 males and 2 females.  There is Rx, Scaled and Master's divisions.
We have several males that are interested, but the ladies have been quiet.
Please get with me or Korey if you are interested.

                                                                                                                                Johanna working her shirt!!


Arm/Leg Swings
2 rounds of:
250m Run
5 Inch Worms
10-50 DU’s

MOD
Run 4x400m 
rest 2:00 between efforts

WOD
Conditioning
12:00 AMRAP of:
30 DU’s
12 Deadlifts 185/123#
Rx+ = 50 DU's and 225/153#  

Extra Work
Is in Wodify under Open Gym

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