Friday, April 3, 2015

Great job everyone on this week's WOD's. Bring a friend tomorrow for the Saturday "Free" trial workout.

Thank you to our volunteers, family, friends and supporters for helping make our Friday Night Lights, USAW Weightlifting Meet, a success. Team Beaufort is poised to win an 8th straight Youth National's title and knowing they have your support is important.

Arm/Leg Swings
2 Rounds of:
250m Row (slow and easy)
10 Wallball (light)

WOD
Conditioning
1000m Row
50 Wallballs

Rest 3:00

15-9-6 reps of:
Ground 2 Overhead 115/73#
Toes 2 Bar
KB Swings 53/35#
Rx+ = 115/93#, T2B, 70/44#

PMOD
OHS
Work up to a heavy single
Newer athletes do sets of 3

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