Sunday July 16, 2017

Congrats to Dave Long jr -qualified for Spartan Race world championships!!! Today we have 2 teams competing at TEST YOUR METAL in Allentown, crush it!!!

WOD

50 Med Ball Sit-ups 

Run 2 Laps

40 strict Plate Sit-ups

Run 2 Laps

30 Sit ups

Run 2 Laps

20 V-ups

Run 2 Laps

10 Hanging knees to Elbows

Run 2 Laps

*Sll Laps are interval Training laps, meaning sprint, jog, sprint, jog, etc



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