Tuesday, July 5, 2016

Great job to everyone that took on Lumberjack 20 yesterday! 
Hope everyone had a great 4th of July!!

 Luke's had his 1st birthday on Saturday and this was his first cheat meal!
Arm/Leg Swings
2 Rounds of:
20 Calorie Row
20 Walking Lunges
20 DB Press (light)

MOD
Row 5x300m, 1 minute rest between sets.
Goal numbers Men: all 5 sets under :60, Ladies: all 5 sets under :70
If you have met this goal set a new one

WOD
Conditioning
“Luke”
8 RFT of:
7 Thrusters 95/63#
2 Strict Pull-ups
15 Calorie Row
Rx+ = 135/93# and MU’s
“G-Man” says work steady and go “Unbroken”

PMOD
Flight Simulator
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
Unbroken Double Unders 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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