Wednesday, October 30, 2013

Don't forget tomorrow is Halloween so feel free to dress your best!!

A big shout out to Chelsea, Pat and Kylie on their Zombie 5k results!! 
Chelsea knocked 3:15 off her last 5k, and Pat and Kylie placed 1st in their respective age groups.  Y'all are ready for the apocalypse!! Great job!!!

Arm/Leg Swings
Run 250m
2 rounds of:
10 Good Mornings
10 Ab-mat Sit-ups
10-20 DU’s

WOD
Conditioning
7 x 400m Run, on the 3:00
Post times for all seven rounds. Scale run and/or rounds as needed
  
PWOD
Strength
Strict Press
3×5
Deadlift TNG
3×10 
Touch and Go (no stopping, resting, re-gripping, resetting, etc) Touch and Go

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