Thursday, July 4, 2013

2013-07-0210088

Hours today are 9-10 AM Open Gym, 10-11, 11-noon with JP
Power is still out.

Workout of the Day

In Warm-up:
Candlestick roll to pancake split/Candlestick roll to standing
http://gymnasticswod.com/content/freestyle-field-candlestick-roll-pt1
Strength:
In 15 minutes
work up to a heavy 1 rep front squat

Conditioning:
4 rounds

20 GHD situps
15 Russian
KB swing  3/2 pd 
10 Burpees

Calvin Coolidge on the 150th anniversary of the Declaration of Independence.

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