Wednesday, July 20, 2016

Teens and Masters are doing events 1&2 today!
Gary McKechnie in the 60+ age group did all strict MU's in event #2. Simply amazing!!

Arm/Leg Swings
2:00 Bottom of a squat
2 rounds of:
10 Shoulder Dislocates
10 Wall Squats
15 Straight-leg Deadlifts (empty bar)

MOD (18:00 CAP)
2 Hang Cleans + 1 Clean +1 Front Squat
Newer athletes can do Power Cleans
Hang is from above the knees
*Post heaviest set

WOD
Conditioning
800m Run, then:
5 Deadlifts 215/153#
50 DU's
4 Deadlifts
40 DU's
3 Deadlifts
30 DU's
2 Deadlifts
20 DU's
1 Deadlift
10 DU's
Then: 800m Run
Rx+ = 275/193#

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