Wednesday, January 29, 2014

Sorry for the inconvenience, but remember there is not a 5:45 a.m. class this morning!  Please check this website or facebook around 7:30-8:30 a.m. for the schedule for the remainder of the day. 

Alton and Kat after the 2 mile row and KB swing WOD!!


Samson Stretch L&R :20
500m Row
2 Rounds of:
10-15 OHS
10-15 Ab-mat Sit-ups
10-15 KB Swings
10-15 Dips

MOD
10:00 EMOM
Even: 6-10 T2B or Hanging Raises
Odd:  10-20 OH Walking Lunge (pick your own weight and reps)

WOD
Conditioning
12:00 AMRAP of:
7 Thrusters 75/53#
7 Pull-ups
7 Burpees
Rx+ = EMOM (Spealler got 17 rounds + 16 reps)

Rest 5:00
PMOD
5:00 EMOM
10-15 Wallballs
Pick a number and try to stay with it all 5 sets

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