Tuesday, July 21, 2015

Remember the Beaufort Water Festival Bed Race is Friday beginning at 4:30 p.m.  If you have a team of 5 athletes let us know and we will pay your entry fee.  
In addition to the upcoming "Festivus Games" for Novice, Intermediates, and Masters, we also have the "Rise of the South" for scaled and Rx individuals and teams. Click on the link to the left for the Festivus Games and go HERE for Rise of the South.


                                                                        Steven and Josh hitting the HSPU's
Arm/Leg Swings
Samson Stretch
2 rounds of:
10 DB Shoulder Press (light)
10 DB Straight-Leg Deadlift
20-50 DU’s or SU’s
   
WOD
Conditioning
Complete:
5 Deadlifts 205/153#
10 Double Unders or 30 SU’s
4 Deadlifts
20 Double Unders or 60 SU’s
3 Deadlifts
30 Double Unders or 90 SU’s
2 Deadlifts
40 Double Unders or 120 SU’s
1 Deadlift
50 Double Unders or 150 SU’s
Rx+ = 315/203# and reps of 20, 40, 60, 80 and 100 DU’s

Rest 3:00

The 5 Rounds of:  
2 Rope Climbs
4 Snatch (power or squat) 95/63#                             
8 Pistol Squats (4/4)                                      
Rx+ = 135/93#

PMOD
Tabata Wallballs
Post total number

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