Thursday, July 25, 2013

Thanks to everyone that helped support CJ's trip to the Senior National Championships.  He and Ray are leaving today at 8:00 a.m.  

Today is the final two WOD's for the Master's.  The field has been cut to the top 12 in each age group.  Amanda Allen is destroying the Women's 40-44 age group.

Okay, start making plans for a paleo challenge starting mid-August.  
We'll be posting more info in the near future.  
If you have any questions please check with Betsy, Melissa M. or me.
Heidi showing off her 1 hour, 12,213m row.  Great job!!!!
Arm/Leg Swings
2:00 in the bottom of a squat (soft back)
2x10 of:
Shoulder Dislocates
Wall Squats (keep arms straight)
100m Run
Practice Hang Squat Snatch (15:00 cap)

start light on work from the High Hang
18:00 AMRAP of:
400 m Run
 15 Snatches 75/53#
400 m Run
 15 Snatches 95/63#
400 m Run
 Max rep Snatches 115/73#
Can be any style snatch: Power, Squat, Split etc.
For Rx+ use 95/63, 135/83 & 155/98
Score is the sum total of all Snatches.

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