Monday, August 15, 2016

Great job by all the lifters at Saturday's weightlifting meet. We had a good turnout and saw some excellent lifting. A special thanks to our volunteers, Albert, Korey, Heather, Marissa, Omar, Molly, Eli, Eric, Patti and Brandon.

Marissa
Arm/Leg Swings
Then 2 rounds of:
10 Shoulder Dislocates
10 Wall Squats
10 Shoulder Press (empty bar)
1:00 Jump Rope

MOD (15:00 CAP)
Push Jerk
Work up to a heavy single

WOD
Conditioning
3 RFT of:
500m Row
12 STOH 135/93#
15 Box Jumps/Step-ups, 24/20″
Rx+ = 1,000m Row

Extra Work
1 set Unbroken Air Squats

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