Saturday, December 19, 2015

Good luck to all our Olympic lifters competing at the LWC Championships in Savannah today. First session kicks off at 10:00 a.m. with sessions every two hours!

Get rid of your excuses and come join us for a Free "Trial" workout this morning at 9:00 a.m.  Please arrive 10 minutes early to meet the coaches!!
Arm/Leg Swings
250m Run
2x10 of:
Push-ups
Good Mornings (empty bar)
Straight-leg Deadlifts (empty bar)

WOD
Conditioning
For time:
400m Run
30 Push-ups
15 Deadlifts 225/153#
400m Run
24 Push-ups
12 Deadlift
400m Run
18 Push-ups
9 Deadlifts
400m Run
Rx+ = Ring Push-ups, 275/183#

PMOD
Use the remainder of class time to work on a skill or strength

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