Monday, July 1, 2013

A big shout out to Teena (Melissa's friend), Melissa M., yours truly, Nate C. and his fiance' Colleen for taking on the 10.2 mile, 25 obstacle Superhero Scramble this past Saturday in Winnsboro, SC.  This course had the toughest terrain I've ever been on and was both physically and mentally challenging.
Anyone wanting to join Betsy in her monthly challenge will need to complete 50 HR Push-ups a day. You can Rx+ by doing 100 per day, but if you choose the 100 you can't scale back to the 50.

Reminder: We are closed Thursday for the 4th of July.  
We'll have a 5:45 a.m. class Mon/Tue/Wed/Fri this week.

Arm/Leg Swings
250m Row
2x10 of:
DB Press
Good Mornings
Wall Squats

MOD
Weightlifting (15:00 Cap)
Pwr Clean + Hang Sqt Clean + Jerk
Warm-up then complete 1-1-1-1-1

9:00 ladder of:
3 Push Jerks (95/63#)
3 Ab-mat Sit-ups
  6 Push Jerks
  6 Ab-mat Sit-ups
    9 Push Jerks
    9 Ab-mat Sit-ups... continue to 12/12, 15/15, 18/18...
For Rx+ do Clean & Jerks (135/93#) & Toes To Bar

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