Monday, March 11, 2013

Happy Birthday to our little "G-Man".  
He had an awesome birthday bash yesterday and he wanted everyone to know that "Gavin" is tomorrow's WOD.

I had a great time in New Jersey this weekend at the Master's National Weightlifting Championships!  I was very fortunate to make the podium, but the highlight came after the meet when Fred Lowe passed by and said nice lifting.  Fred is a 3-time Olympic team member and "still" the lightest American to Clean & Jerk over 400#.


Arm/Leg Swings
2 Rounds of:
10 Shoulder Dislocates
10 DB Press
10 DB Straight-leg Deadlift
20 DU's

MOD (15:00 cap)
Pull-up Practice For Pull-up practice do: 1RM Weighted C2B Pull-ups (Ladies if  you have C2B's this includes you. We have ankle weights to assist you. If  you don't have C2B's then today is your day.  If you are on bands then do negatives with :04 count down(no bands)

WOD
Conditioning:
12:00 Ladder
1 HR Push-up
1 Bottom's Up KB Swing (53/35#)
2 HR Push-ups
2 Bottom's Up KB Swings
3 HR Push-ups
3 Bottoms Up KB Swings...
For Rx+ do Ring Dips
Bottom's Up KB Swings means the KB must be vertical in the overhead position, not horizontal

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