Monday, June 17, 2013

Congratulations and job well done to everyone that competed in the " I Can Games" this pass weekend. A big shout out to Conner (Teen), Melissa M. & Julie (Scaled Female), Josh (Scaled Male), Justin (Rx Male), Danielle, Kate, Amilcar, and Allen (Scaled Team), and Heidi, Heather, Nate C., and Charles (Rx Team).  I'll have more detailed info tomorrow!! Hope everyone had a great Father's Day!!!!

                                                                                                      Connor giving it his all!
Arm/Leg Swings
2x10 of:
Shoulder Dislocates
Good Mornings
OHS

MOD (15:00 Cap)
OHS
3-3-3-3-3

WOD
Conditioning
5 RFT
5 Deadlifts (225/133#)

  10 Barbell Push-ups
    15 Air Squats

For Rx+ use 

5 Deadlift 275/173#
  10 Ring Push-ups
    15 Weighted Squats 45/25(hold out front)

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