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

March 21, 2014

March 20, 2014

Warm Up: 2x Hip Mobility Drill, 2x PVC (dislocates/ good morning)

2x 10 Wall Squat/ 10 bar Kips

GPX Barbell Warm Up x2

 

ATHLETE

14 min Cap

60 Calorie Row

50 Toes to Bar

40 Wall Ball Shots

30 Cleans 135/95

20 Muscle Up

 

BEGINNER

14 Min Cap

50 Knees to Elbow/ Knee Tuck (use rings if needed)

40 Wall Ball Shots

30 Power Cleans

20 Pull Up/ 30 Ring Row

Finish with 60 cal row

*will start people at intervals to avoid crowding the rowers

 

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