Wednesday, April 10, 2013

A big shout out to everyone that saw the Open through from start to finish.  I saw some disappointments but also alot of "firsts".  The Open was there to push you out of your comfort zone and challenge you to new heights.  Hopefully you learned about where your strengths are and where your weaknesses are.  With that being said, everyone did an amazing job and laid out 100% over the past 5 weeks and I am very proud of each and every one of you. 

Now who's ready to take on the "I Can Games" June 15-16th on Hilton Head?   

Shana knocking out her Push Presses!

Arm/Leg Swings
2x10 of:
Push-ups
Ab-mat Sit-ups
Air Squats
Row 250-500m

MOD
Practice Pull-ups or Weighted Pull-ups 3-3-3-3-3
(Strict or Kipping)

WOD
Conditioning
For time:
10 Squat Cleans (135/73#)
50 Double Unders
20 Push Jerks (135/73#)
50 Double Unders
30 Deadlifts (135/73#)
50 Double Unders

For Rx+ use 165/93# and/or do 100 Double Unders instead of 50.

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