Wednesday, July 13, 2016

Don't forget we are hosting the "Gonna Fly Now" USAW weightlifting meet on August 13th! Register on-line by clicking on the link to the left! We are also in need of volunteers to be scorekeepers, judge and load weights.

Tracey working through the OH Walking Lunge!!
Arm & Leg swings
  2 rounds
250 run or row
1 minute abmat situps

MOD (15:00 CAP)
Bench Press
5-5-5-5-5 Ascending

WOD
Conditioning
300 Reps for time:
KB swings 44/26#
Goblet Squats
SDHP
Rx+ = 53/35#
perform 300 total reps of these exercises for time, but once you stop one you must move on to the next until you have completed all 300 reps.

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