Tuesday, June 24, 2014

It sounds like some of you have been bitten by the "competition bug"!
Next up is the "Famously Hot Showdown" in Columbia, August 9-10th!!
Korey, Gabe, Stuwart and I did this one last year. So whose ready?

Team Sweets-n-Meats with their support staff!!


Arm/Leg Swings
250m Run
2 x 10 of:
Shoulder Dislocates
Kipping Glides
DB Straight-leg Deadlifts

WOD
Conditioning
5 RFT
Run 400m
15 KBS 53/35#
15 Pull-ups

Rx+
"Eva"
5 RFT 
Run 800m
30 KBS (70/53)
30 Pull Ups

PMOD
Double Under Practice
10 Sets of unbroken DU's. Once you break that set is over an you can rest as needed. If you are new to DU's just practice.  If you are proficient at DU's cut your rest period so that you are working in a fatigued state.

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