MONDAY 8-8-16


WE JUST WANT TO SAY ..
THANK YOU, for coming out This past Saturday evening and supporting us in the VA Games competition coming up Sept Labor day weekend. “VEGAS NIGHT” was a success and we all had lots of fun and laughs. We truly appreciate everyones help making it Happen. Now as we get ready for Box Wars dont forget to sign up we have 11 Female spots left in scale. RX female there is only 1 entry and 19 available.  There is still space left in mens Rx and scaled.  And teens we have 2 entries which means 18 spots left.
If your not competing let us know if you would like to help in this event, sign ups will be at the box.
thank you, We love you all💖
WARM UP
400 m run
3X
10 X Scap push ups
10 x Inchworm into lunge flow into a squat
10 X Ring Rows
15-20 sec Handstand hold (scale to wall walk x 2)

STRENGTH
3X 3 @ 65%
1 1/4 FRONT SQUAT

WOD FOR TIME
600 m run
30 C2B
600 m Run
30 HSPU (Green plate)
600 m run
30 WALLBALLS 20/14
600 m run

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s