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“Roy”

By 12/29/2010No Comments

Friday New Years Eve we will be doing a 9am and 10am class only

Saturday New Years Day we will be closed

:startwod:

Warm Up (10 minutes)

Mobility Prep Shoulders, Hips, Ankles

Row 500 Meters @ 80%

2 Rounds NFT (not for time)

10 Jumping Air Squats

10 Back Extensions or 10 Good Mornings w/ empty bar

5 Pull Ups

Workout of the Day (WOD)

“Roy”
5 Rounds for time
15 Dead Lifts 225M/135W
20 Box Jumps 24”M/20”W
25 Pull Ups

Cool Down

Mobility and Band Stretching

:endwod:

Steven