Wednesday, September 4, 2013

Check out the sign up sheet for this Saturday.  Let us know whether you're attending if you're bring something what it will be.  Spouses and family are invited even if they are not a member of the box.

Hope everyone is doing well on the Paleo Challenge.  
Week 3 is coming to an end!!

Melanie and Mary Bradlee knocking out the Back Extensions!!

Arm/Leg Swings
Run 400m
2 rounds of:
20-50 DU’s or singles
10 Shoulder Dislocates
10 OHS
10 Ring or 20 Box Dips

MOD (20:00 Cap)
OHS (from the rack)
8 x 3 reps
Try to increase each set
         
WOD
Conditioning
3 RFT
400m Run
21 Burpees to a Plate
Full Extension at the top. Knees locked, hips open, TORSO UPRIGHT

PMOD 100 Ab-mat Sit-ups
 



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