Blessed be the Lord my strength, which teacheth my hands to war, and my fingers to fight....Psalms 144:1

Sunday, March 17, 2013

Two sets, not for time, of:
Bar Muscle-Ups x 3-6 reps
Handstand Walk x 15-20 meters
Butterfly Chest-to-Bar Pull-Ups x 12-15 reps
Every minute, on the minute, for 6 minutes:
5 Squat Cleans (155-185/105-135 lb)
Work for speed and efficiency, and then bring breathing and focus back to a calm state before your next set.
Three sets for max reps of:
60 seconds of Shoulder to Overhead (155-185/105-135 lbs)
Rest 2 minutes
Work efficiently with the goal of keeping your reps consistent on all three
sets. Be sure to hit competition standards – stand the weight up so that
you achieve full knee, hip and elbow extension with the barbell directly
over the heels.
Two sets for times of:
Row 500 Meters
135/95 lb Thrusters x 10 reps
Chest-to-Bar Pull-Ups x 20 reps
Rest 3 minutes
Thank you Jacob for playing such wonderful bagpipes for us on Friday, and thank you athletes for making it so much fun as usual. Cinco De Mayo is our next one!!!

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