Thursday, May 8, 2014

Great job everyone on yesterday's WOD!  
As the temperature starts to climb, make sure you are hydrating well in advance of your workout.  Like the night before!!  
We'll see some of you at Regionals this weekend!


Yesterday's 5:30 class is happy its over!!

Arm/Leg Swings
Samson Stretch
2 rounds of:
100 Jump Rope singles
 10 DB Shoulder Press (light)
 10 DB Straight-Leg Deadlift

 WOD
Conditioning
"I Can Games"2013
  5 Deadlifts 205/153#
 10 DU's or 30 singles
  4 Deadlifts
20 DU's or 60 singles
  3 Deadlifts
 30 DU's or 90 singles
  2 Deadlifts
40 DU's or 120 singles
  1 Deadlift
 50 DU's or 150 singles
 Rx+ =Deadlifts 315/203# and DU’s at 20,40,60,80,100

PWOD
Weightlifting
7 sets of:
1 Snatch Hi-pull + 1 Hang Snatch + 2 OHS = 1 set
Work up to weight you feel comfortable with 

Day #8

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