Monthly Archives: May 2009

“HIT-HOP-RUN”

5 ROUNDS FOR TIME

50 SLEDGE SWINGS (25 LEFT/25 RIGHT)

5 IN @ OUT TIRE JUMPS

.1 RUN W/SLEDGE

REST AND PLEASE READ YESTERDAY’S MESSAGE.

THANKS AND SEE YOU TOMORROW.

REST BUT….

TO ALL:  WE WILL BE OPENING MON, TUES, WED, THURS THIS WEEK.  I HAVE TO TRAVEL TO THE OLYMPIC WEIGHTLIFTING NATIONALS FRIDAY.

5 ROUNDS FOR TIME

12 BACK SQUATS (M:40-80/W:20-50)

20 VERT. AB THRUSTS

.2 RUN

5 ROUNDS FOR TIME

12 SHOULDER DUMBELL PRESS

10 DEADLIFTS

8 PULL-UPS

REST

6 ROUNDS FOR TIME

20 METER TIRE FLIP

.3 RUN

REST

HONOR THOSE THAT ARE SERVING AND THOSE WHO HAVE SERVED.

THANK YOU ALL.

 REST  (CLOSED TOMORROW)

REST