Monday, February 10, 2014

Betsy, Billy, Gavin and I, would like say thanks again to all the athletes, judges, volunteers and spectators that made the competition such an awesome event.  Every athlete left everything they had on the competition floor. If this was your first competition you've probably been bitten by the bug and can't wait until the next one. We're with you on that!!!  We'll have more pics soon!!

My Bloody Valentine!!

Heat 1 of WOD 3

Heat 2 of WOD 4

Arm/Leg Swings
2 rounds of:
5 Pull-ups
10 Push-ups
15 Good Mornings
20 Ab-mat Sit-ups

MOD (15:00 Cap)
Power Clean Practice
Go as heavy as you feel comfortable with. Try to avoid moving your feet out wider than your squat/landing stance.

20:00 AMRAP
5 Power Cleans 135/93#
6 Pull-ups
7 Burpees
5 Power Cleans, 185/133#
6 Strict Pull-ups or 3 Muscle-ups
7 Burpees


3 Sets of max Back Extensions

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