Saturday, July 11, 2015

Free Beach Workout for all starts today!  The workout will start at 10am and will be located where Rose Ave meets the beach.  Look for the PCF flag.  Friends and family can join for free and no experience is necessary:) 


Reverse Snow Angels, x20
Downdog Calf stretch, x20
Lat Activations, 10 each position
Samson stretch, 30 seconds each


20 Mountain Climbers
10 Pull ups or Ring Rows
15 Tuck ups
10 Wall Squats
200 meter Jog

Partner Conditioning

20 min AMRAP:
2 Rope Climbs
8 Dumbbell Snatches
10 Burpees
12 Grasshoppers (l/r equals 1 rep)

**While one partner is performing the amrap, the other is performing a 100m farmer carry.  When the partner returns from the farmers carry, they pickup wherever the other partner is at in the amrap.


Notes: The Farmers Carry should be as heavy as possible. Use 2 KB’s or DB’s. If you cannot perform a rope climb please complete 3 rope pull downs.

The DB’s should also be as heavy as possible but something both partners should be able to perform.

Remember this is a partner WOD so please pick weight you both are able to handle.

Cool down:

Samson stretch, 1 minute each
Doorway stretch, 30 seconds each
10 Jefferson Curls

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