Thursday, February 14, 2013

Happy Valentine's Day!! 
Big love to my wife Betsy, our 3 kids, and our 7 wonderful grandchildren!
No 6:30 p.m. class tonight!!

I'm flying out tonight with my coach, Ray Jones, and Omar & CJ of Team Beaufort to California for the Junior National's Weightlifting Championships!! Good Luck to both kids as they try to secure a spot to represent the USA at the Youth World Championships!!

                                                                                                      Ryan working hard as always!!
 2 rounds of:
10 Arm Swings/Circles
10 Leg Swings 
5 Pull-ups
10 Push-ups
15 Good Mornings

WOD
Conditioning
21 Back Extensions (Rx+ = weighted)
21 Pull-ups (Rx+ = C2B or weighted)
21 Handstand Push-ups Rx+ = deficit
15 Back Extensions
15 Pull-ups
15 Handstand Push-ups
  9 Back Extensions
  9 Pull-ups
  9 Handstand Push-ups
(for weighted B. Ext hold a plate or DB to your chest)
(scale B. Ext to Good mornings)

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