Monday, September 8, 2014
Saturday the 27th we are having a Rowing Clinic at the box. It'll be from 8-9 a.m. and there will be a limit on the number of athletes that can attend. There will be a sign-up sheet posted soon!!
Thanks to everyone that came out Saturday!!
250m Run or Row
Strict Press (15:00 CAP)
3-3-3-3-3 ascending, record your heaviest set
Drive from the heels, solid core, no hyperextension of the back
WOD (compare to 5/27/2014)
15:00 AMRAP of:
15 STOH 75/53#
10 Medball Cleans 20/14#
Rx+ = 95/63# OR Heavier and Squat Cleans
High Hang Squat Snatch (no more than 3” dip. Work on speed and a solid catch)
Especially if you are doing Rise of the South
Posted on Sun, September 7, 2014