9465 Creosote Rd Suite 300F
Gulfport, MS 39507
phone: (228)297-2335

July 28, 2014

July 27, 2014

Warm Up: 2x Hip Mobility Drill, 2x PVC,

3x 5 Wall squat/ 5 goblet squat/ 10 KB swing


1)EMOM 10

EVEN: 10 Double KB Front Squat

ODD: Suicide Sprint


2) For Time

800m Run

21 Thrusters  (135/95)

600m Run

15 Thrusters

400m Run

9 Thrusters

*This should be pretty heavy. Scale if needed but it should be challenging


Paleo Mini Meat Loaves

(click link for recipe)


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