** HEY GUYS CHRISTINA IS STARTING A THURSDAY NIGHT VOLLEYBALL TEAM. IF YOU FEEL LIKE LOSING TO MIKE, SEAN, MOLLY AND KIM AND THE SUPER TALL TEAM WE HAVE SIGN UP ON THE WHITEBOARD NEXT TO THE SCORES! WOOOOOOO BRING IT!
HOLY MUSCLES HEATHER! AWESOME JOB. |
CORY SHOWING A GOOD OVERHEAD POSITION! |
WARM-UP
FOAM ROLL
3 ROUNDS
- 5 MUSCLE PULLS
- 5 RING DIPS
THEN
DYNAMIC STRETCHES
TEAM ROW
EVERY PERSON ON YOUR TEAM ROWS 400M X 2
* CAN ONLY ROW 400M AT A TIME
WOD
AMRAP 7 MIN
3 MUSCLUPS (SUB 3 PULLUPS AND 3 RING DIPS PER ROUND)
5 KB SWINGS (2/1.5)
REST 3 MIN
AMRAP 5 MIN
10 SANTANASTIES
10 AIR SQUATS
RESULTS FROM 4/25/12 |
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