8-15-14

-Don’t forget about family day on Saturday. It will be at Walke Ridge Club house. Please let Natalie or D know if you are coming so that we can make sure that we have enough meat. The meat will be provided by Southern Heritage BBQ.

– Sign up for lifting seminar

Fitness:

Front Squat 6-8 x 4 @ 31×1 rest 2-3 min
+
For time
1000m row
30 Deadlifts
20 Burpee Over Box or Bench
50 DU

Competition:

A. Front Squat 2-3 x 5 @ 21×1 rest 2-3 min
B1 Strict HSPU x 4 x 4 rest 20 sec
B2. Wtd Pullup 2-3 x 4 @ 21×1 rest 1-2 min
+
For time
1000m row
30 Deadlifts
20 Burpee Over Box or Bench
50 DU