Tuesday, July 30, 2013

Please remember that if you are signed up for a competition you can do competition WOD's before, during or after class, even if we have open up the box next door. (Group class always takes priority).  If you're not competing and just want to do extra work, you can always do extra work after the WOD up until the next class starts. It's not perfect, but it's something!!!!                                
                                                                                       Michael Paul hitting the Back Extensions!!
Arm/Leg Swings
250m Row
2x10 of:
Shoulder Dislocates
Back Extensions/Good Mornings
Wall Squats (close as possible, arms locked out)

MOD
Strength
Front Squats (15:00 Cap)
4-4-4-4-4 (from the rack)

WOD
Conditioning
For Time:
800m  Run
80 Ab-mat Sit-ups
550m Run
55 Air Squats
400m Run
40 Ring or Box Dips
250m  Run
25 Broad jumps
Rx+
Rest 4 min
2000 Meter row for time

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