10-28-13

What an amazing weekend at WCCF in Albany, Ga!!!! A special thanks to everyone that came to support us and to our athletes that competed. I also want to say thank you to Ashley Evans for coming to take pictures and videos so that we will have the memories for a lifetime.

Also, I big shout out to Jayne Jefferies for her first place finish in the scaled division. Jayne, I hope that you enjoyed your one and only scaled competition experience.;)

Onward and Upward; DGA Everyday!!!!!

Fitness:

Back Squat 3-4 x 4 @ 3011 rest 2-3 min

RFESS 3-4 x 4 @ 3010 rest 30, rest 1 min(HTLW)

Pullup/P- Pullup 2-3 x 4 @ 3112 rest 2-3 min

+

7 min AMRAP

5 Thruster 115/75

5 T2B

Competition:

A. Hang Snatch(mid thigh)+ Hang Snatch(below knee)+ Sntach x 5 rest 2-3 min

B. Snacth Grip DL 2-3 x 4 @ 4010 rest 2 min

+

EMOM for 14 min

Even- 7/12 C2B pullups

Odd- 7 OHS 135/95

+

GHD Back Ext 3 x 20 (pause 2 sec @ top, 1 sec @ bottom)