Tuesday, June 9, 2015

The "I Can Games" on Hilton Head are fast approaching.  Father's Day weekend will be individuals on Saturday and teams on Sunday. We have athletes on both days so please come out and support them.

108kg (238#) Clean & Jerk
Arm/Leg Swings
250m Row
2:00 in the bottom of Squat
2x10 of:
10-15 Hanging Knee Raises
10-15 DB Straight-leg Deadlift
10-15 Wallballs (light)

WOD
Conditioning
Row 1000m
9-15-21
Deadlifts 205/133#
T2B
Wallballs 20/14#
Row 1000m
Scale row to 500m
Rx+ =245/163#

PMOD
Pull-up Practice
Strict, Kipping, Banded, Negatives, Weighted
           or
7 sets of 5 to 7 reps Unbroken
with 1:00 or :50 or :40 rest depending on ability
if this is too easy do C2B or Bar MU

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