Tuesday, October 28, 2014

Tomorrow is the big day. Please feel free to bring a friend, family member, homeless guy/gal, your boss (unless you are the boss, then make all your employees come) to cheer you on, donate or lift side by side with you......Don't forget your pink!!!!!!!



Arm/Leg Swings
Row 250
Run 250
2 x 10 of:
Shoulder Dislocates
Kipping Glides
Wall Squats

WOD
Conditioning
For Time:
1k Row
10 Front Squats 135/93#
800m Run
20 Box Jumps or Step-ups 24/20”
800m Run
10 Front Squats
1k Row
Rx+ = 185/123#

PWOD
2 sets of max reps Burpees in 1:00 rest as needed between attempts. Post each attempt

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