Thursday, November 12, 2015

9 year-old Justice at his first weightlifting meet this past Saturday!
Arm/Leg Swings
Samson Stretch L&R
Run 250m
2x10 of:
Air Squats
DB Straight-leg Deadlifts
Push-ups

WOD
Conditioning
“Lil Eva”
5 RFT:
400m Run
15 KB Swings 53/35#
15 Pull ups
Rx+ = Eva, 5 rounds, 30 reps, 70/53#

PMOD
For Time:
10 Rope Climbs
Rx+ = 10 Legless Rope Climbs
Time does not stop until you reach the floor on the 10th rep
Scale to 5 Rope Climbs

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