Saturday, July 16, 2016

Friday, July 15, 2016
July 14, 2016
Now That’s a BIG FAN! A Wonderful Gift from the Sebastian Police Department!
July 17, 2016

Saturday, July 16, 2016

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Cash…patiently waiting for Kyle

Announcements:

CPR/AED Class ~ Tuesday, 7/19 – 6PM – Sign up on the table ~ Limit 10 people
**************************************

Pre-WOD: Run 400 meters + 30 Dynamic Calf stretches;
:30 each of:
-plank hold,
-chin over bar hold (may be scaled to a bar hang),
-bottom of squat hold
Samson Stretch x 2

Skill: Top of Deadlift Hold…practice with your partner
Settle on a weight…may use separate bars

Post-WOD: Supine Scorpion, Foam Roll

WOD:
AMRAP in 20 Minutes…
P1: Bike 12 Calories
P2: Plank hold
~Switch~
P1: 100 Meter Run
P2: Chin over bar hold
~Switch~
P1: Row 12 Calories
P2: Bottom of Squat Hold
~Switch~
P1: 20 Double-unders
P2: Top of Deadlift Hold 95/135# ~ Rx+ 135/185#
~Switch~

Amy
Amy

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