Wednesday, June 29, 2016

Congratulations to Team Beaufort/Savannah on their performance this past weekend in Austin, TX! They won 3 out of the 4 National Team titles.
--13-U boys team tied for 3rd place, but lost it on a tie-breaker --14-15 Boys Team won the National Title
--16-17 Boys Team won the National Title 
and combined together they won the Overall Boys National Title

A big thanks to Coach Ray, Coach David, Coach Michael and Coach Booth for all their hard work!!

Arm/Leg Swings
500m Row
2 Rounds of:
10 Shoulder Dislocates
15 Front Squats (empty bar)
15 Good Mornings (empty bar)

MOD (20:00 CAP)
Front Squat
3-3-3-3-3 Across

WOD
Conditioning
For Time:
10 STOH 115/73#
40 Hollow Rocks (forward & back =1)
 8 STOH
30 Hollow Rocks
 6 STOH
20 Hollow Rocks
 4 STOH
10 Hollow Rocks
 2 STOH
Then:
Run 800m or Row 1000m

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