Friday, October 24, 2014

Good Luck tomorrow to Connie, Melissa M., Kerry, Marie, Nadia, Febie, Albert, Josh, Tank, and Teddy as they take on the 13-mile Spartan Beast in Winnsboro, SC.

Febie knocking out the SDHP!!
Arm/Leg Swings
5 Strict or Negative Chin-ups
2 rounds of:
10 Shoulder Dislocates
10 OHS
15 Sit-ups

MOD (15:00 CAP)
Jerks
From the rack work on Push and/or Split

WOD
Conditioning
21-15-9 reps for time of:
OHS 95/63#
T2B’s
Rx+ = 115/73# or heavier

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