Wednesday, July 27, 2016

Another reminder to stay hydrated during this hot weather. 

On your way to the box is too late!!

 

 Andy and Dave hitting the weighted lunges!

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

In 3:00 complete:

200m Run

10 Pull-ups

Max KB Swings 53/35#

Rest 2:00 and repeat for a total of 5 rounds

Post # of KB Swings for each round

Rx+ = 70/53#

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