Wednesday, September 18, 2013

Make sure you check out the Shrimp Festival 5k info.  This will be a good time to run your first 5k or a test your 5k time. I'll be leading the pack on this one (at least for the first 10-20 yards) so save that date. 

Mimi working the Toes thru Rings!!!

Arm/Leg Swings
2x10 of:
Box Step-ups
Shoulder Dislocates
Overhead Squats

MOD (15:00 Cap)
Heaving Snatch Balance
2-2-2-2-2-2-2
go as heavy as you feel comfortable with

WOD
4 rounds for time of:
8 Box Jumps 24/20”
12 Pull-ups
16 OHS 75/53#
Rx+ = C2B, OHS 95/63#

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