Monday, August 18, 2014

Had a great time last Friday lifting with CJ, Omar and Dade from Team Beaufort!
Thanks Nate, Addison, Tracy, Ryan, Josh, Betsy and Coach Ray Jones.


Arm/Leg Swings
250m Run
2x10 of:
Shoulder Dislocates
Push-ups
Wall Squats

MOD
Front Squats
3 x 10 across

WOD
Conditioning
5 RFT
250m Run
10 Push-ups
25 Air Squats
Rx+ = Ring Push-ups

PMOD
30 GHD’s

Extra Work
Weightlifting**
Snatch (this means squat)
7 sets of 1 Hi-pull + 1 Snatch

Heavy Thruster (from the floor)
Work up to a heavy single

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