Monday, January 13, 2014

Saturday we had a awesome day during the O'lifting session. Great job everyone!! Remember this coming Saturday, the 18th, we'll be doing an informal meet to find our 1-rep max in the Snatch and Clean&Jerk. We'll have a warm-up area and a separate platform for your max attempts.

Pat ready to get challenged!!


Arm/Leg Swings
1:00-2:00 Jump Rope
2 Rounds of:
10-15 Shoulder Dislocates
10-15 Wall Squats
10-15 Hanging Knee Raises
10-15 DB Press

MOD
Back Squat
4-4-4-4-4

WOD
Conditioning
5 RFT:
12 Box Jumps 24/20” 
9 HSPU
6 Power Cleans, 115/73#
Rx+
5 RFT:
9 Box Jumps 24/20”
6 Deficit HSPU –you pick the deficit amount
3 Hang Power Cleans, 185/123#

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