Tuesday, April 19, 2016

Female Novice winners. Congratulations on your hard work!
Arm/Leg Swings
250m Row
2 x 10 of:
Shoulder Dislocates
HR Push-ups
DB Straight-leg Deadlifts

MOD (15:00 CAP)
Cleans
Practice Power or Squat

WOD
Conditioning
12:00 Ladder of:
50 DU’s
Then:
1 Ring Dip
1 Power Clean 135/93#
2 Ring Dips
2 Power Cleans
3 Ring Dips
3 Power Cleans
etc………..
Rx+ = 165/113# or heavier and Muscle-ups

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