July 29, 2016

Friday

ANNOUNCEMENT: 


RX PROGRAM

WARM UP:

21-15-9

Plate Ground to Overhead - 25/10

V-ups

STRENGTH:

Bench 10 RM

Bent over rows 5X5 between sets

METCON:

PARTNER WOD

Karen + Isabel

150 Wallballs + 30 Snatches (135/95)

ACCESSORY:

Stretch

Saddle

Scorpion

Pigeon

Banded Shoulder


MODWOD PROGRAM

WARM UP:

21-15-9

Plate Ground to Overhead - 25/10

V-ups

STRENGTH:

Bench 10 RM

Bent over rows 5X5 between sets

METCON:

PARTNER WOD

Karen + Isabel

150 Wallballs + 30 Snatches (95/65)

ACCESSORY:

Stretch

Saddle

Scorpion

Pigeon

Banded Shoulder

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