Thursday October 10,2013

Reminder everyone Carlina's last day is Friday AM.  For those of you who haven't trained with her, she is phenomenal coach and a kickass athlete.  She will be greatly missed. 

Don't forget that we have added an 11:30am class on MONDAYS and FRIDAYS. Steph was distraught when nobody showed up this past Monday.  We are really hoping that people will take advantage of this class time if you can!



500m ROW for time

then goal work


45 Double Unders

2 Handstand Pushups

20 Wallball (20/14)

30 Double Unders

4 Handstand Pushups

20 Wallball (20/14)

15 Double Unders

6 Handstand Pushups

for time

(use the remaining class time, if you have any, and work up to a 1 rep max overhead squat, or just practice overhead squats if you are not good at them.  Always make sure you're form is up to par before going for a 1 rep max.)

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