Tuesday, June 17, 2014


So the word on the street is our resident "selfie queen" is cooking up some plans for our next party.

Be prepared for a "hole lotta fun"!!!
Arm/Leg Swings
2 Rounds of:
100m Run
5 Push-ups
10 Wall Squats
15Ab-mat Sit-ups

MOD (15:00 CAP)
4 sets of 10 Weighted Push-ups or HR Push-ups
Superset this with
4 sets of 10 Barbell Lunges  5/5 (front rack, pick your weight)
Rx+ can do Bench Press and/or Overhead Lunges, but must be done in the time cap

WOD
Conditioning
3 RFT
21 Ab-mat Sit-ups
21 Med-Ball  Cleans 20/14#
400m Run w/med-ball
Rx+ = T2B or GHD’s, Squat Cleans 95/63# or heavier

Extra work is 100 Wallballs in as few sets as possible. Use a 8,10, or 12# Ball. 
Don’t move up in weight until you do 100 unbroken.


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