Wednesday, August 7, 2013

Alright we have 10 days before we kick off our Paleo Challenge!!! Thanks to everyone that attended the meeting last night. If you have any additional questions remember to follow up with Melissa M.
Here's your "Fran" pic!!!!
Arm/Leg Swings
Row 250m
2x10
Shoulder Dislocates
OHS
Good Mornings
Sit-ups

   
MOD
Baseline if you missed it on Tuesday

                                                   
WOD
Conditioning

"Fran" (10:00 Cap)
21-15-9 reps of:
Thrusters 75/53#
Pull-ups
Rx+ use 95/63#
(If you want to make the board you’ll need someone to verify your reps and range of motion and do Rx+)

Rest 5:00

PMOD
Max Effort
3 x 500m Row (Rest 2:00 between efforts. Post each 500m time.)

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