Friday, October 31, 2014

A little late for the notice, but I completely forgot to post this.  Anyone that wants to dress up for Halloween is more than welcome. Make sure to take plenty of pics!!

Good luck to Heather and Betsy today as they lift in the American Master's weightlifting meet in Savannah!

Arm/Leg Swings
2 rounds of:
5 Pull-ups
10 Push-ups
15 Good Mornings
20 Ab-mat Sit-ups

MOD (15:00 Cap)
Power Clean Practice
Go as heavy as you feel comfortable with. Try to avoid moving your feet out wider than your squat/landing stance.
If you are new to the Hook Grip, use it throughout your warm-up

20:00 AMRAP
5 Power Cleans 135/93#
6 Pull-ups
7 Burpees
5 Power Cleans, 185/133#
6 Strict Pull-ups or 3 Muscle-ups
7 Burpees
3 Sets of 20 Back Extensions or Good Mornings (empty bar)

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