Tuesday, May 28, 2013

A big shout out to everyone that came Saturday and took on "Murph"!  
Great effort everyone!!!

Next up are the "I Can Games" on Hilton Head!!!

Ready to take on "Murph"       

Arm/Leg Swings
Samson Stretch
2 rounds of:
100 Jump Rope singles
 10 DB Shoulder Press (light)
 10 DB Straight-Leg Deadlift
       
 WOD
"I Can Games"
Strength and Skill Test:
  5 Deadlifts 215/165# (Scale up to 325/215#)
 15 DU's or 50 singles (Scale up to the "I Can Games" rep scheme for Rx)
  4 Deadlifts
25 DU's or 75 singles
  3 Deadlifts
 35 DU's or 100 singles
  2 Deadlifts
45 DU's or 125 singles
  1 Deadlift
 55 DU's or 150 singles



Rest 5:00

PMOD                             
Shoulder Press       OR       Cleans or Snatches (if you're doing the "I Can Games")
5-5-5-5-5

                      

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