Saturday, April 9, 2016

Friday, April 8, 2016
April 7, 2016
Monday, April 11, 2016
April 10, 2016

Saturday, April 9, 2016

April 2016 Pics1

Pete’s Selfies from the Trainer Skit ~ TCCF Party!

The Lurong Living Summertime Challenge
 begins on May 16th.

We have not committed to this event yet! Please read about it and
indicate your interest by signing up on the sheet provided at the box.
Please put your name x 3 on the Games Movement Chart!

Pre-WOD: Run 200 meters + dynamic calf stretches x 20;
HQ Warm-up + Triceps smash ~ 2 minutes each arm

Skill: The Front Rack Lunge (in place/alternating)
…start bar-only, warm-up and work up to your working weight

Post-WOD: Band-assisted Hamstring/Quad Stretches, Foam Roll

AMRAP in 16 minutes…
10 Front Rack Lunges (in place/alternating) 65/95#
10 Pull-ups
200 Meter Run

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