Wednesday, July 23, 2014

7 years in a row Youth National Champions!! Here's the poster Team Beaufort presented to us in appreciation for our support! Thanks again!


Arm/Leg Swings
2 x 10 of:
10 Shoulder Dislocates
10 Wall Squats
10 KB Thrusters (light)

MOD (20:00 cap)
Back Squats
3-3-3-3-3
Ascending

WOD
Conditioning
5 RFT
10 Deadlifts 185/123#
250m Row
10 Ring Dips (scale to 15 Box Dips)
Rx+ = 225/153# OR heavier, 500m Row

Extra Work
50 Wallballs in as a few sets as possible, Unbroken if possible (use a light ball)

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