deadlift

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Monday, Nov 4th, 2013

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Weekly Warm Up: 10 PVC Overhead squats, 10 PVC Good Mornings, 10 Abmat Sit Ups, 5 Strict Pull ups

Strength:  Overhead Squats 5x3

WOD:  "Diane" (for the leaderboard)

21-15-9

Deadlift (225/155)

Handstand Push Ups (Head must go as low as your hands to be RX'd, if you use an abmat, you must a 15# plate touching the side of the abmat and the wall.)

REC:  6 Laps of running intervals.  Sprint the long sides, jog the short sides

Wednesday, Oct 9th, 2013

Don't forget that this saturday at 9:00a.m. is the second Judges meeting.  Please be there, if you can.  If you can't make it but still want to judge, please let me know ASAP.  If you've already attended, you're welcome to come again.

Strength:  Sumo Deadlift 6x2

WOD:  For time

30,20,10

Deadlift (135/95)

Back Squat (135/95)

Burpees

REC:  3 Laps-KB Farmers Carry