Tuesday, July 12, 2016

Reminder: The Water Festival Bed Race is next Friday at 5 p.m. This going to be a great time, so if you're not on a team please come out and cheer for our athletes!
 Elizabeth hitting the Ring Rows!!
Arm & Leg Swings
500 meter row
2 Rounds of:
10 DB Thruster's
10 Walking Lunge
10 Push ups

WOD
Conditioning
Work Capacity Test
5:00 AMRAP
Max reps of Man Maker’s
Rx = 20/10# DB All reps must be proper form/ROM
Rx+ =25/15# or heavier, post weight in comments
Scale by eliminating push-ups
Military Scoring is
1-15=Poor / 16-25=Average / 26-35=Good / 36+ =Excellent

Then:
For Time
12 - 10 - 8 - 6 - 4 - 2 reps of
DB Push Press 20/10#
DB squats
Rx+ = 25/15 or higher

PMOD
Squat Clean Thruster
(technique work)

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