July 10th, 2014


Thursday Night’s run group will be held at The Trillium Natural Area. Parking is at the pavilion right at the curve on Trillium Dr between Strasburg Rd and Bleams Rd.

Today’s WOD

5 Rds – where 1 round = 3 min

20 Air squats

15 Deadlifts @ 155/105

10 Shoulder to OH @ 155/105

* in the remaining time row for cals – your score is your total number of cals over 5 rds

** REST 2 min b/t rds


trainer’s Tips: Move quickly and hard, rest, recover, repeat x 5!

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