Thursday, February 13, 2014

Remember NO O'lifting this Saturday.  
Anyone that wants to be an "official" judge this year for the Open needs to complete the On-line Judging Course. If you completed it last year it's free this year, otherwise it is $10!! Come on, take the challenge!!!
In case you missed Gina's Happy Birthday song yesterday!

Arm/Leg Swings
2 Rounds of:
20-50 DU’s or singles
10 Box Step-ups
10 DB Press
10 Wall Squats

MOD
Deadlift
5 sets of 5 unbroken reps

WOD
Conditioning
For Time:
15 Deadlifts (185/113#)
15 Pull-ups
12 Deadlifts
12 Pull-ups
  9 Deadlifts
  9 Pull-ups
  6 Deadlifts
  6 Pull-ups
Rx+ use 250/153# and do CTB Pull-ups

Cash Out
2 sets of unbroken Wallballs, rest as needed. Record your reps



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