01.10.2013

FREE INTRODUCTORY LESSON for visitors on Tues or Thurs at 5:30 pm. GET IN TONIGHT.

WARM UP:  And more

BUY IN:   Bear x 3 min

STRENGTH:  Deadlift 4×4 @ 80%

WOD: 

Max rounds in 15 minutes
Thruster (135#), add 3 reps per round
Run 200m (We are on the rowers if too muddy)

Cash Out: 

TGU Sit Ups x 2 min