Tuesday, May 31, 2016

Thank you to everyone that came yesterday and paid tribute to our servicemen and women! Their sacrifice does not go unnoticed!  
 
Some of you came in never having done this workout so you were unsure of what to expect. Others of you had previous experience so you knew what laid ahead. And some of you took on this challenge with a weighted vest. Great job everyone on "Murph"! 

I know some people left prior to this pic, but we got as many of you as we could.
Arm/Leg Swings
250m Row
2 Rounds of:
15 Ab-mat Sit-ups
20-50 DU’s or SU’s

WOD
Conditioning
For Time:
Row 750m
Then:
3 RFT of:
60 DU’s (scale as needed)
40 Ab-mat Sit-ups
Then:
750m Row
Rx+ = 1000m Row, 100 DU’s, 20 GHD’s

PMOD
Deadlift
10-10-10-10-10 Across
Touch-n-Go with a light to medium weight.
The goal is nice smooth reps, not weight

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.