Monday, October 6, 2014

What an awesome competition on Saturday! Korey, Marissa, Heather and Betsy all did well in their first weightlifting competition.  We had lifters from Team Beaufort, Team Savannah, Team Integrity and unattached lifters from Bluffton, Charleston and Statesboro. 

Thanks to Nate C. of Dustbone Apparel for the awesome logo design and T-shirts. A big, Big shout out to Albert, Febie, Eve, Lenny, Mike T., Maureen, Mike S., Nate N., Eric, Patti, Joey, Santana, Andrew, Dylan, Malcolm (our announcer), Katherine, Omar, and Becky for volunteering.  With out all of you this event would not have taken place. Thank you!! 

Also thanks to my coach, Ray Jones of Team Beaufort and Michael Cohen of Team Savannah for all their support.

Korey and Marissa hitting the podium this weekend! Great job!!



Arm/Leg Swings
Row 500m
2 rounds of:
15 Ab-mat Sit-ups
10 DB Press
5 Pull-ups

MOD (18:00 CAP)
Push Press
5 x 5 Ascending

WOD
Conditioning
Fran
21-15-9
Thrusters 95/63#
Pull-ups



Extra Work
Snatch
Power Snatch + Squat Snatch – quickly work up to a heavy set, no fails – this should not take more than 10 minutes.

Weighlifting
On the white board in the other box

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