Thursday 2/16/17

Dynamic Warm-up

3 Rounds:

5 Push-ups

10 Sit-ups

5 Pull-ups

10 Air Squats

100 Meter Row

 

Skill- Movement Review

 

WOD

7 Rounds for Time:

 

7 Front Rack Lunges

7 Push Press

 

(95/65#=RX or 135/95#=RX+)

*Every time you drop the bar you must immediately (don’t wait for the end of the WOD) complete:  7 Bar Facing Burpees

 

 

Amateur Hour at DelVal

Sunday, February 19th @ 9am

 

~THE OPEN~

Begins Friday, February 24th

Don’t forget to sign-up!

 

WOD AND WINE IS BACK!

Friday, March 10th @ 6:45pm

 

NEW! FOR THE MEN!

WOD, WHISKEY AND WINGS

Saturday, March 11th @ 6:30pm

 

 

 

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Posted on February 15, 2017 .