7-29-14

A couple of announcements

1. DGA Family day will be held on Aug 16th. Location of the event TBA

2. It is hot and humid. If you sweat like I do you may want to bring an extra shirt. I change shirts at least three times and sometimes even change socks. This will alleviate some of the puddles that are being left behind. Please be sure to clean up your puddles. Puddles aren’t cool.

3. On August 30th Caleb and Kelly Williams are coming to provide instructional techniques and coaching for the Olympic Lifts. Here is the link to register. http://crossfit-gwinnett.com/olympic-weightlifting-seminars/.

Fitness:

A1. BB Upright Row 8-10 x 4 @ 3010 rest 20 sec
A2. Strict Pullup 2-3 x 4 @ 41×1 rest 1-2 min
+
400m run
9 Push Press
4/7 Supinated Pullups
rest 2:00 min x 4

Competition:

A1. RDL 5-7 x 4 @ 21×1 rest 30 sec
A2. Dips 8-10 x 4 @ 31×1 rest 1-2 min
B. Reverse Lunges 7 each leg x 4 rest 1-2 min
+
4 rounds @ 80%
20 UB Wallballs
2 Rope Climbs (legless if possible)
300m row