Wednesday, July 9, 2014

If you haven't had an opportunity to check out CJ's fundraising page, please do so here www.gofundme.com/ayk5a8

CJ has over 50 Youth American records, is a two time Youth Pan-American Gold Medalist and Youth Pan-American Record Holder.  At 14 years of age he is ranked #1 in the USA for 17 years and younger.  On July 17th he is traveling to Salt Lake City for the Senior National Championships. If you are able to, please help with his travel and lodging.  If you already donated, Thank You!!! 

 CJ coming up from a 374# Front Squat!!!

Arm/Leg Swings
2 Rounds of:
10-50 DU’s
10 Wall Squats
10 DB Straight-leg Deadlifts
15 Ab-mat Sit-ups

MOD (20:00 CAP)
Back Squat
5-5-5-5-5
Last week we added weight each set.  This week do sets 4 and 5 at last week’s heaviest weight

WOD
Conditioning
100 DU’s
Then:
3 RFT of:
15 Deadlifts 205/133#
21 Hanging Knee Raises
Then:
100 DU’s
Rx+ = 255/163#, T2B’s

Extra Work
50 Wall Balls Unbroken- if you did all 50 last week unbroken, then go up 2# this week.  If not, try and hit the the 50-mark unbroken.

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