Friday, December 6, 2013

Good Luck to CJ and Becky this weekend at the American Open in Dallas, Texas!!
Here's a few pics from a Snatch workout!!

Arm/Leg Swings
250m Run
2 rounds of:
10 Shoulder Dislocates
10 OHS
10 DB Press
10 Up/Downs

MOD
Choose one of the following:
A.  HS Hold Practice
B.  100 Shoulder Taps
C.  50 HSPU
D.  25 PHSPU
(parallette)

WOD
Conditioning
For Time:
1K Row then:
21-15-9 of:
KB Swings 53/35#
Burpees
Rx + = 70/44# and target Burpees

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