Friday, September 12, 2014

Yes! More Squats, but its only 15!!!
Good luck to all our athletes competing tomorrow at "The Rise of the South"

Libby doing a great job on the Front Squats!
Arm/Leg Swings
Run 250m
Then 2 rounds of:
10 Kipping Glides
10 Wall Squats
15 KB Swings (light weight)

WOD (compare to 5/29/2014)
Conditioning
3RFT:
800m Run
5 Front Squats, 155/103# - No racks
200m Run
11 Pull ups
400m Run
12 KB Swings 53/35#
Scale the WOD as needed
Rx+ = “Willy” 225/153#, C2B Pull-ups, 70/53#

Extra Work
Spend the rest of class working on a Goat.

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