April 24, 2017

Monday

Holy Cannoli!!! Saturday was SO FUN!!! What an awesome competition! Congrats to all our athletes who kicked some butt! 

Warm Up:
Row 500m 
20 Air Squats 
100ft Bear Crawl 
100ft Burpee Broad Jumps 


Lift:
 Hang Snatch 
8-5-3-2-2-2 
Warm those shoulders up well!! 

WOD:
AMRAP in 20 min of:
25 Toes to Bar 
50 Double unders 
15 Squat cleans*

*1st rnd, 2nd rnd, 3rd rnd, 4th rnd, 5th rnd)
 (75/55#, 95/65#, 115/75#, 125/85, 135/95) 

**Huge Thank you to all the volunteers and judges this weekend! Couldn't have had such an awesome day without you guys!!! 

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