GROUP WARMUP
2 sets -
:30 Ski-erg
5 Beat swings
5 (each arm) Hang dumbbell snatch
5 Wall balls
5 Toes-to-Bar
TEST
For time:
20 Toes-to-bar
24 Alternating single-arm dumbbell snatch RX 50/35; Masters 35/20
50 Wall-balls RX 20/14; Masters 20/10
24 Alternating single-arm dumbbell snatch
20 Toes-to-bar
*15 minute time cap
ALTERNATE TEST
For time:
20 abmat situps
15 dumbbell hang cleans or snatch
30 Wall-ball squats
15 dumbbell hang cleans or snatch
20 abmat situps
MOBILITY
2 sets -
1:00 box stretch
1:00 each side psoas stretch
1:00 frog stretch
HAPPY BIRTHDAY DAVID CARTER & BEN ADAMS!
Gym Anniversaries
Congrats and thanks for still going strong!
Nine Years
Greg Budde
Joe Porter
Eight Years
Bill Westrom
Seven Years
James Whitley
Four Years
Jeff Flick
Three Years
Karrie Mutterback
Richard Mutterback
Ronnie Lawn
Two Years
Adam Wolf
Karla Bothwell
One Year
Bek Benway
Anthonela Mays
Mark Dockham
Pam Murphy
Evan Willard
