Wednesday, November 14, 2012

A big shout out to Melissa, Steve, and my Sheriff's Office peeps for knock'n it down at the SC Law Enforcement Olympics on Sunday in Myrtle Beach.
1st and 2nd place in the co-ed teams division!!!
Arm/Leg Swings2x10 of:
DB Straight-leg Deadlift (light)
DB Thruster
Ab-Mat Sit-ups
Back Squat
20:00 to establish a 1RM  Back Squat 

Partner Workout
(one person working at time, one bar per team)
Row 1000m (switch every 250m)
30 Thrusters 95/63#
30 Jumping Lunges
(scale weight/reps as needed)


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