Tuesday, March 24, 2015

This Friday evening after 15.5 we have Friday Night Lights. This is a USAW sanctioned weightlifting competition and will run for about 2 hours. If you would like to volunteer or just come watch, please let know.  If you're not doing the Open you are more than welcome to join in and test your Snatch and Clean & Jerk.

Conner working hard on the cleans in 15.4



Arm/Leg Swings
2 Rounds of:
1:00 In Bottom of Squat
10 Push-ups
10 DB Thrusters
15 Ab-mat Sit-ups

MOD (15:00 CAP)
Pull-up Practice
Negatives, Strict, Kipping, C2B, Weighted, etc

WOD
Conditioning
“Claudia”
5 RFT of:
20 KB Swings 53/35#
400m Run

PMOD
“Flight Simulator”
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
Reps of unbroken DU’s. You must stop between sets. SCALE as needed.

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