Wednesday, April 9, 2014

We'll be O'lifting this Saturday at 10:00 a.m.
If you're ready to make some improvement come join us..

Great job everyone on yesterday's WOD!! I see a lot of hard work and many of you are putting in extra work when you can.  The results are definitely showing!! Here's two more ladies hitting unassisted pull-ups!!
Arm/Leg Swings
2 rounds of:
1:00 in the bottom of a Squat
10 Shoulder Dislocates
10 OHS
15 Ab-Mat Sit-ups

MOD (20:00 CAP)
Front Squat
5x3 with :03 second pause at the bottom (as heavy as you can with good form)

WOD (compare to October 17, 2013)
Deadlifts 185/123#
HR Push-ups
Rx+ = HSPU’s Rx ++ = “Diane”

Ab-mat Sit-ups
Pick 50-100-150-200 depending on your fitness level

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