Tuesday, July 14, 2015

Congratulations to Steven and Richia on their Vegas wedding! Hope you enjoy a long life full of happiness, health and wealth!

The Beaufort Water Festival Bed Race is this Friday!
Let us know if your interested and we will sponsor up to 3 teams (4 runners and 1 rider per team). 
Arm/Leg Swings
2 Rounds of:
1:00 In Bottom of Squat
10 Push-ups
10 DB Thrusters
15 Ab-mat Sit-ups

WOD
Conditioning
“Claudia”
5 RFT of:
20 KB Swings 53/35#
400m Run

PMOD
Conditioning
EMOM
Even: 6-10 reps STOH 85/53#
Odd: 6-10 Ring Rows
Scale up to: 1-3 Wall Walks and 6-10 Pull-ups

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