Thursday, October 4, 2012

Don't forget the Shrimp Festival 5k this Saturday. 
After the run meet at the Finish line for a photo-op..

Melissa with a nice lock-out during the Push Press WOD!!!
Arm/Leg Swings
2x10 of:
Shoulder Dislocates
DB Straight-leg Deadlifts
DB Press
500m Row

EMOM for 10:00
1 Power Clean + 1 Split Jerk (heavy) every :60 seconds

21-15-9 reps of:         Rx                 Rx+              If you Dare (the ladies below did)
Deadlift                   185/115#      205/135#       225/155#
Overhead squat    95/ 63#         115/73#         135/93#

WOD Demo with Andrea Ager and Rita Benavidez - video [wmv] [mov] [HD mov]

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