Monday, April 6, 2015

Good Luck to CJ, Omar and Ray as they fly to Lima, Peru today for the Youth World Championships.  Hopefully CJ is over the flu and Omar will be able to match or exceed the 129kg/284# Snatch he hit last Friday at our Friday Night Lights meet. This will set a new National Record for his division.

Arm/Leg Swings
250m Row
2 Rounds of:
10 Shoulder Dislocates
10 OHS
10 Push-ups

MOD
Strict Press
1-1-1-1-1
Work up to a new 1-rep max

WOD
Conditioning
“AWT .5”
20:00 AMRAP
20 Calorie Row
10 Pull-ups
20 OHS 75/53#
20 Hanging Knee Raises
20 HR Push-ups
20 WallBalls 20/14#
Once you complete 20 Wallballs, start your next round with Wallballs and work back up. So you will actually complete 40 Wallballs, then 20 HR Push-ups, 20 Hanging Knee Raises, etc. If you complete the 20 Calorie Row, your next round begins with 20 Calorie, so you’ll complete a 40 Calorie Row.
Rx+ = 25 Calories, 5 Rope Climbs, 25 OHS 95/63#, 25 Toes 2 Rings, 25 HR Push-ups, 25 Wallballs 20/14#

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