Wednesday, August 27, 2014

Here's a head's up for this coming Monday, Labor Day.  
The box will be open from 8-10:00 a.m. only! It'll probably be something sic so get ready to labor. We'll have a Tuesday 5:45 a.m. for those of you that need your early morning fix!!

Jordan knocking down the overhead squats!!
Arm/Leg Swings
2 rounds of:
10 Air Squats
10 Push-ups
15 Ab-mat Sit-ups

MOD
Front Squats
4 x 7 ascending

WOD
Conditioning
2 rounds for time of:
800m Run
20 Hollow Rocks (forward & back =1)
20 Burpees
Rx+ = GHD's and Target Burpees

Extra Work
Is in Wodify under Open Gym

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