Wednesday, October 1, 2014

Reminder: No WOD, No "Free" Trial workout this Saturday.  
Nothing but O'lifting at the Dustbone Classic!!

Here's a 145kg (319#) Snatch Balance by CJ. A :03 second countdown and then see how easy he stands up with it.  Just a preview of what you can see Saturday?


Arm/Leg Swings
2 rounds of:
10 Banded Shoulder Dislocates
10 Wall Squats
10 Hanging Knee Raises

MOD (20:00 CAP)
Front Squat
Find a new 1-rep max

WOD
Conditioning
Open Workout 11.2
15:00 AMRAP
9 Deadlifts 155/103#
12 Push-ups
15 Box Jumps 24/20” step-ups okay

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