Monday, February 24, 2014

Thanks to everyone that attended the seminars on Saturday. Also a big thanks to Febie, Ridgeland Physical Therapy and Ray, Carolina Sports Care for sharing their knowledge and Omar and CJ for being the models. 



Arm/Leg Swings
2 rounds of:
10 Shoulder Dislocates
10 Good Morning
10 OHS
10 Push-ups

WOD
Conditioning
Open Workout 13.1
17 minutes of:
40 Burpees
30 Snatches 45/33#  Open is 75/43#
30 Burpees
30 Snatches 75/53#  Open is 135/73#
20 Burpees
30 Snatches 100/73#  Open is 165/100#
10 Burpees
Snatch, as many reps as possible 120/90#  Open is 210/120#

PWOD
With remaining class time, pick a Goat to practice
Pull-ups / C2B Pull-ups / Toes2Bar / KTE’s / DU’s / ect.

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