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!!

Arm/Leg Swings
250m Run or Row
2x10 of:
Shoulder Dislocates
Good Mornings
DB Press

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#
250m Run
Rx+ = 95/63# OR Heavier and Squat Cleans

Extra Work
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

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