8/25/14

Mel, Bonnie, Nic, Cheryl, Slater and Hillary looking pretty stud like at the last Spartan RACE!!!! Way to go guys!!!

SWOD:

Warm up:

400M Run/500 Row

DROM/Pass through’s

10 Jump Lunges

10 Med Ball Cleans

10 Push ups

10 Dips (Work on kipping)

SWOD:

5 RM Front Squat

WOD:

“LIZZY”

12/9/6/3

Power Cleans (185/115)

Ring Dips

***A GOOD READ…..CrossFitter or NOT!

http://alyssaroyse.wordpress.com/2014/07/20/why-i-kicked-an-athlete-out-of-my-box/