Wednesday, July 8, 2015

Remember to sign-up for the Dragonboat Races.  
Mac & Rhonda have placed a sig-up sheet at the check-in desk.
Arm/Leg Swings
Samson Stretch
250m Row
2 rounds of:
10 Kipping Glides
10 Wall Squats
15 Ab-mat Sit-ups
       
MOD
Back Squat
3-3-3-3-3 Ascending, Post heaviest set

WOD
Conditioning
For time:
1000m Row
60 KB Swings 53/35#
30 Toes 2 Bar
800m Run
Rx+ = 70/53#

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