Wednesday, March 30, 2016

It’s Party Time! Time change from 5:30 to 6:30! BYOB!
March 29, 2016
Thursday, March 31, 2016
March 30, 2016

Wednesday, March 30, 2016

162

Susan ~ a 16.5 Memory… Her first Rx of the Open!
What an accomplishment!


Announcements: Rowing Clinics tonight at 5:30 and 6:30!
We are nearing the end of this opportunity! Please sign up!
Gym Party on Saturday… Time Change from 5:30 to 6:30 PM!

Pre-WOD: Run 400 meters + 5 Inchworms;
2 x (10 Goblet Squats, 10 Pull-ups, 10 Hip Extensions);
Triceps smash, on the clock – 2 minutes each arm

Skill: The Front Squat
In sets of 3 work up to your working weight…
The bar will be cleaned from the ground in this workout

Post-WOD: Wall Squats, Foam Roll

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WOD:
7 Rounds for time…
7 Front Squats 85/125#
7 Pull-ups
7 Hip Extensions

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