Wednesday, January 13, 2016

Tuesday, January 12, 2016
January 11, 2016
The “Open” is coming… February 25 – March 28
January 13, 2016

Wednesday, January 13, 2016

P1070033

Evening Rowers at TCCF!

Announcements:
The Lurong Resolution Challenge (Click here) starts Monday 11/18!
Check out our Goal-Setting board!
Make those goals specific and measurable!

Warrior Dash, February 6th ~ Add more mileage daily!
Coupon Code $5 off @ retailmenot.com “Warrior Dash”

Pre-WOD:
20 meter shuttles: run/bear crawl/walking lunges/knee hugs
2 x (10 V-ups, 10 pull-ups, :20 hand stand hold)
Death Stretch x 2 each side

Skill: Pull-ups …negatives x 3/move to the next level

Post-WOD: Prone scorpion, foam roll

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WOD:
AMRAP in 15 minutes…
10 V-ups
20 Weighted Walking Lunges 25/35#
30 Pull-ups

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