Wednesday, October 8, 2014

If you set the new box record for Plank Hold, see you tomorrow for your free shirt!

Alex hitting a solid 330# Clean & Jerk at the Dustbone Classic!



Arm/Leg Swings
2 rounds of:
10 Hanging Knee Raises
10 Wall Squats
10 Good Mornings

MOD (20:00 CAP)
Back Squat
5 x 7 Ascending

WOD
Conditioning

For Time
Run 550m
21 Shoulder to Overhead 115/73#
9 Box Jumps 24/20″
Run 550m
15 Shoulder to Overhead
15 Box Jumps
Run 550m
9 Shoulder to Overhead
21 Box Jumps
Rx+ = 135/93# and 30/24”

Weightlifting
On the whiteboard in the other box

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