Monday, May 13, 2013

Great job last week everyone!! 
We had a lot of PR's on Deadlifts and the Bench Press!! Sara got her first pull-up!! 
Let us know if you plan on signing up for the "I Can Games".  
We'll be traveling to Florida this weekend for the Southeast Regionals and it's not too late to join us.  The competition  is unbelievable and the athletes are truly amazing. 

Kate knocking out some Muscle-ups!!
  
Arm/Leg Swings
2 rounds of:
15-25 DU's
5 Pull-ups
10 Push-ups    
MOD (10:00 Cap)
Anything Handstand
(max holds for time/shoulder touches/walks/push-ups/etc)
   
WOD
Conditioning    
3 RFT
Run 400 meters
10 Burpee Box Jumps, 24/20"
10 Sumo-deadlift high-pull 95/63#
Rest 1 minute between rounds
Scale up to 5 rounds or scale down to Burpees OR Box Jumps


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