Monday, September 22, 2014

Happy Birthday to my lovely wife, best friend and "adventurer"!
I love you!!




Still looking for volunteers for the DUSTBONE Classic on October 4th. We have concessions, weigh-ins, scorecards, loading, etc.  If you plan to lift in the meet you need to sign-up by clicking on the link to the left. This will take you to the registration and payment site.  There is a cap to the number of lifters and we have over 40 already. 

Arm/Leg Swings
2 x 10 of:
Shoulder Dislocates
Good Mornings
Wall Squats

MOD
Strength
Strict Press (15:00 CAP)
3-3-3-3-3 ascending, record your heaviest set

WOD
Conditioning
5 RFT
7 OHS 95/63#
14 Burpees
21 Floor Wipers (L/R =2)
Rx+ = 115/73#, Target Burpees, GHD’s

Weightlifting
Snatch Balance
3-3-3-3-3 (ascending)
Heaving from the pulling or landing stance Feet under the hips and jump out to a squat stance or start with feet already in a squat stance

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