8.01.2013

8.1.13

Tomorrow's (Friday) emPOWER Hour with Coach Phil will be outside at Governors Park, on Daniel Island. Its a brand new park/field they built right across the street from the Publix on DI. Cant miss it!! We plan on doing a good bodyweight warm up, followed by agility running drills, sprints, and maybe even a few sled drags!!  Should be a blast to get some fresh air, do some different movements, and get a great outdoor WOD!! We'll have a cooler full of ice cold Gatorade for everyone to enjoy as well!! See ya at 4:30pm!!

Saturday will be another "Sandstorm" Beach Wod!! Im packing kettlebells and possibly a few other toys into the truck and we are storming the beach!! WOD starts at 8am, so we will meet at 7:45 at IOP 21st street beach access! Bring plenty of water and a light snack!! Rain or shine!! There will be no 9:00am WOD at the box so come out early to get your saltwater and sweat on!!

3,2,1...GO!!


Warm Up:
1 mile Run

Strength; 100 Med Ball Sit Ups

4 Rounds For Time:
3 Rope Climbs
30 KB Swings (70/50#)
30 Walking Lunges

"Slow and steady..."

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