Tuesday, September 16, 2014

The DUSTBONE Classic is 3 weeks away. We are in need of volunteers to help out.  If you're not participating please see Teddy, Betsy or Billy for more info.

Joe knocking out his Med-ball Cleans!!!!


Arm/Leg Swings
250m Run
2 rounds of:
10 DB Straight-leg Deadlifts
10 Kipping Glides
15 Ab-mat Sit-ups

MOD
Pull-up Practice
Kipping, Strict, C2B, Negatives, Weighted, etc.

WOD
Conditioning

20:00 AMRAP of:
6 Power Cleans, 135/93#
12 Burpees
18 T2B
200m Run 
Rx+ = 185/133#

Extra Work
30 GHD’s and 30 Back Extensions

Weightlifting
OHS with :05 count down (heavy as possible)

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