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Saturday 06/13/09 “Group Workout”

By 06/12/2009No Comments

Warm Up

4 Rounds of each 20 seconds on 10 second rest (tabata)

  • Push Ups
  • Sit Ups
  • Jump Rope
  • Air Squat (hold at bottom)


Workout of the Day  (WOD)


“Fight Gone Bad”

Row (for calories)
Wall Balls 20lb Men / 14lb Women 10 ft target
Sumo Dead Lift High Pull
Box Jumps 20″
Push Press

1 minute of each exercise for 3 Rounds.  When you complete the circuit you get a 1 minute break.  The clock never stops.  The entire workout takes 17 Minutes

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We had 5 New Visitors come in and try out our Program.  After a quick tutorial on the exercise form and technique we did “Fight Gone Bad”
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Today’s results on “FGB”.  Some were scaled back.

Steven