Thursday 7-2-15

Warm up

4 Frames Rowling 

10 OHS 

Shoulder mobility 

Dynamic stretches 

Skill

PR 2K Row 

Conditioning

14 min AMRAP

7 MBC (20#/14#)

7 Ring Dips

14 Sit ups

**Schedule Change**

Friday July 3rd

Rocky Point: 8am,9am,10am,4:30pm and 5:30pm

Lake Grove: 9am

Saturday July 4th

Rocky Point: 9am and 10am

Lake Grove: No Class

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