Tuesday 150519

 

Congrats to Mindy and Emily on their first place finish for each of them in their weight division at the Power Lifting Competition, “Feats of Strength” in Cedar City this past weekend. Both ladies PR’d their dead-lifts! Emily finished strong with a 140# Bench Press, 240# Back Squat and a 320# Dead-Lift. Mindy tore it up with a #140 Bench Press, 285# Back Squat and a 380# Dead-Lift. 

Congrats to Sylvia for running yet another 100 miler race, “Grand Canyon 100″. This time she took 3rd place in her age group and had her fastest time!! Her time was 28:03.07(yes 28 hours of running) and ranked 94.16%.  Run Sylvia Run!!!! 

Dynamic Warm-Up-Mobility
Prepare for..

WOD:
Complete as many rounds as possible in 15 minutes of:
7 Push presses, 135/105, 115/85, 95/65
10 Overhead squats, 135/105, 115/85, 95/65
7 Good mornings 135/105, 115/85, 95/65

Cool Down

Competitors or athletes wanting to improve your Fitness level:
Pull up Bar Complex:
3 sets of:
2 Bar Muscle ups + 3 C2B + 4 Pull ups + 5 TTB – without coming off the bar.
Rest as needed between sets

 

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