Wednesday, July 12, 2017

Thursday, July 13, 2017

Skill: 100M and 250M Row (max effort)


WOD:  5 Rounds

200M Run
16 Front Rack Lunges (115/75)
16 Weighted AbMat Sit Ups (20/14)

Finisher:  Not For Time

25 AbMat Sit-ups, 20 lbs
25 Flutter Kicks (4 Count)s
25 AbMat Sit-ups, 20 lbs
25 Leg Raises
25 AbMat Sit-ups, 20 lbs
25 Flutter Kicks
25 AbMat Sit-ups, 20 lbs
25 Crunches
25 AbMat Sit-ups, 20 lbs
25 Russian Twists
25 AbMat Sit-ups, 20 lbs
25 Flutter Kicks (4 Count)s


It is a big week for babies. Congrats to Amy and Matt on the birth of the perfect son, Cade! Rest up and please bring him in for a visit ASAP.

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