Wednesday, May 27, 2015

Remember we have a Row Clinic this Saturday beginning at 8:00 a.m.  Please sign up to attend and please attend if you sign up. The Saturday WOD will still be at 9:00 a.m. with lifting after the WOD.

Arm/Leg Swings
2 Rounds of:
200m Run
10 Shoulder Dislocates
10 Good Mornings
10 Shoulder Press (pvc)

WOD
Conditioning
3 RFT of:
400m Run
15 Deadlifts 115/73#
10 Hang Power Cleans 115/73#
5 Shoulder to Overhead 115/73#
Rx+ = 135/93#

PMOD
For time:
10 sets of 10 Unbroken Wallballs
Try to increase the weight or lower your previous time.
Rest as needed, but if you fail at a set you must repeat it.
(time is more important than the weight, so scale if needed)

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