Monday, February 2, 2015

Remember this Saturday is the "My Bloody Valentine" competition and the gym will be closed all day. No Free "Trial" and no WOD. If you haven't signed up yet, what are you waiting for? Its going to be an awesome morning and you can get all the details by clicking on the link to the left.

Justin, Mike S., Korey and Nate N. taking 1st place at "Super Saturday" in Myrtle Beach. Awesome work you guys...

Great job Jordan and Megan competing in your first weightlifting competition!!



Arm/Leg Swings
Samson Stretch L & R
Then 2 rounds of:
10 Push-ups
15 Ab-mat Sit-ups
20 Walking Lunges

MOD
Push Press
3-3-3-3-3 Ascending, post set of 3
Stay on your heels through the entire movement

WOD
Conditioning
For Time
15 Power Snatches 95/63#
30 Lateral Jumps (over bar)
15 KTE’s (2:1 Knee Raises)
12 Power Snatches 
30 Lateral Jumps (over bar)
12 KTE’s
9 Power Snatches  
30 Lateral Hurdle Jumps (over bar)
9 KTE’s
Rx+ =115/83# or heavier, GHD Sit-ups

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