Tuesday, January 27, 2015

This Saturday the WOD will be at 8:00 a.m. so we can be finished before the Palmetto Classic Weightlifting meet starts. If you can volunteer at the meet please let me, Betsy or Billy know. 

Stacey working through the Overhead Squats during yesterday's WOD!!

Arm/Leg Swings
2:00 in the bottom of Squat
2 x 10 of:
10 Shoulder Dislocates (banded)
10 Front Squats (empty bar)
10 DB Press

MOD (20:00 CAP)
Clean & Jerk

4 rounds of:
30 DU’s (3:1 Singles)
20 Goblet Squats 53/35#
Max rep Pull-Ups (unbroken)
Rest 1 min between rounds
Rx+ = 50 DU’s, 70/44#, C2B

5x300m, 1:00 rest between sets
Goal numbers Men: all 5 sets under :65 Ladies: all 5 sets under :70
If you have met this goal set a new one

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