Monday, November 17, 2014

Congratulations to Korey and his "PRS Gunners" teammates competing in their first ever grid competition last weekend!!

Thanks Albert for another great run clinic! Seeing the before and after video analysis is truly amazing. Thanks also to everyone that attended!!






Arm/Leg Swings
Row 500m
2 rounds of:
10 Shoulder Dislocates (banded)
10 OHS (banded)
10 DB Press

MOD
Weightlifting
7:00 EMOM
Power Clean + Split Jerk
(Warm up to your work weight)

WOD
Conditioning
3 RFT:
15 Front Squats 115/73#
30 Ab-mat Sit-ups
45 KBS 53/35#
Rx+ = 135/93# or heavier and GHD Sit-ups

PMOD
For Time:
100, 200 or 300 DU’s
Every time you break do 10 GHD Sit-ups

Extra Work
Max reps of Strict HSPU’s in 3:00
Rest 3:00
Max reps of Kipping HSPU’s in 3:00

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