Thursday, May 16, 2013

Headed to the CrossFit Southeast Regionals.  It's going to be a great weekend!!!

Sam W. closing in on her goal of a 300# deadlift with this nice PR @285#.  
Brian W. breaking the 400# barrier with this 401# PR deadlift.  
Great job and keep it up!!!!!!!!!

Arm/Leg Swings
2 rounds of
Samson Stretch
10 Shoulder Dislocates
10 OHS
10 Good Mornings or Back Extension
10 Push-ups

MOD
Strict Press (no racks)
3-3-3-3-3

WOD
5 Rounds for time of:
10 Wallball Sit-ups 20/14#
20 Box Step-ups (10 each leg) 45/25#
(full hip extension at the top)
20 Ab-mat situps
(shoulders touch the floor and come in front of the hips at the top)
10 Weighted Squats 25/10#
(hold the weight out in front with arms fully extended)
scale to 3 rounds if needed

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