Saturday, November 1, 2014

Congratulations to Heather, Silver medal and Betsy, Bronze medal at yesterday's American Master's weightlifting championships.  Very proud of you two for stepping up and doing your first National level meet!


Arm/Leg Swings
250 Row
2 x 10 of:
Shoulder Dislocates
DB Press
DB Straight-leg Deadlifts

WOD
Conditioning
4 RFT
100m Farmer’s Carry 55DB--53KB/35#
100’ Walking Lunge
50 Ab-mat Sit-ups
Rx+ = OH Walking Lunge 45/25# AND 75 Ab-mat Sit-ups

PWOD
1 mile run

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