Tuesday, July 7, 2015

Congratulations to Billy and Anny on the birth of "Luke". 
Our newest member joined us on July 2nd tipping the scale at 6 lbs. 1 oz.
Arm/Leg Swings
2 Rounds of:
20 Calorie Row
20 Walking Lunges
20 DB Press (light)

MOD
10:00 EMOM
Even: 5/5 Alternating OH Reverse Lunges w/plate
Odd: 6-10 Burpees to a plate
Advanced= 10m Front Rack Walking Lunge
               10 Burpee Box Jumps

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.

No comments (Add your own)

Add a New Comment


code
 

Comment Guidelines: No HTML is allowed. Off-topic or inappropriate comments will be edited or deleted. Thanks.