Tuesday, August 9, 2016

There will not be a Free "Trial" workout this Saturday, August 13th! 
We will resume on August 20th. Thank you....

Justin!
Arm/Leg Swings
250m Row
2 rounds of:
10 Kipping Glides
10 Wall Squats
15 Ab-mat Sit-ups

MOD (15:00 CAP)
OHS
3-3-3-3-3 Ascending

WOD
Conditioning
For time:
1000m Row
60 KB Swings 53/35#
30 Toes 2 Bar
800m Run
Rx+ = 70/53#

PMOD
Flight Simulator
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
Unbroken DU’s or SU’s for time (you stop between every set)
Scale by doing a smaller ladder i.e., 5-10-15-10-5, etc.

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