Warm up–
500m Row
10 OHS
Shoulder mobility
Dynamic stretches
Strength–
Deadlift
6-6-3-3-1-1
Conditioning–
3 Rounds
Row (calories)
Box Jumps (24″/20″)
Deadlift (135#/95#)
KBS (53#/35#)
Burpees
1 min max rep at each station
1 rest between rounds
Mondays Schedule**
Rocky Point–
8am,9am,4:30,5:30,6:30 and 8:30pm
Lake Grove–
8am, 5:30pm and 6:30pm
***A big thank you to everyone that participated in the 631 Throwdown
and especially to those who helped judge and set up this weekend.