Friday, September 19, 2014

Free "Trial" workout tomorrow at 9:00 a.m. 
Bring a friend and double your fun!!

Korey at the "Rise of the South" 7 STOH, 7 HSPU's, 5 RFT

If any "Master" (35 and up) is interested in lifting in the American Master's (our equivalent of the American Open) the deadline is September 22nd. There is no qualifying total, but you must be a USAW member. For more info contact Teddy. 
Here is a link for info 
http://mastersweightlifting.org/forms/2014_american_masters_entry_form.pdf


Arm/Leg Swings
Run 250m
Then 2 rounds of:
10 Push-ups
10 Box Step-ups
15 Ab-Mat Sit-ups

10:00 EMOM
Even: 6 Deadlifts (you pick the weight)
Odd: 100m Sprint

WOD
Conditioning


3 RFT of:
500m Row
12 HR Push-ups
21 Box Jumps, 24/20″
Rx+ = 1,000m Row, HSPU’s

Extra Work
Hang Squat Clean 5x5

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