Tuesday 150407

Are you looking for competitive team training to prepare for any future competitions which may include Granite Games, Park City Meltdown or do you just want to have a little fun with dice and unknown WOD’s or just to join in on a little extra hurting with others in the community? Join us on Saturday’s at 8a. It does not matter what your fitness level is, your hair color, your gender or your max dead-lift, join us!!!  – Every Saturday at 8a. We gave it a try this past Saturday and it was a blast…. in a weird demented sort of way. 

Dynamic Warm-Up-Mobility

Prepare for..

WOD: 4 rounds for time of:
50-foot overhead walking lunge, 135/105, 105/75, 75/45
25 Ab Mat Sit-Ups
25 GHD sit-ups

Cool Down

Competitors or athletes wanting to improve your Fitness level:
EMOM x 9
3 rounds of:
Min 1 – :30s Max rep 10m Shuttles
Min 2 – :30s Max rep 1-Arm DB Snatches, 70/50 – alternate arms every rep
Min 3 – :30s Max rep Strict HSPU, 165/115

Cool down with a smooth 4-6 min row and your mobility area’s

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