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17
Feb

010217 Wed – Swings & Rows

Do not wait to strike till the iron is hot; but make it hot by striking.
—William B. Sprague

The Split Jerk Part I from Patrick Cummings on Vimeo.

O-Lifting:

  1. Mid-hang muscle cl                   3  x  3   (75% Cl)
  2. PJ                                            3  x  3   (85% P)
  3. Mid-hang muscle sn                  3  x  3   (75% Sn)
  4. Scare-crow cl                            3  x  3   (55% Cl)
  5. Foot transition                           3  x  5

Met-con:
Five rounds for time:

  • 50  x  kb swings (r)
  • 25  x  rr

 

Juanita       21:27 rx

Marissa      24:14 rx

Lupe          20:12 rx

Rosie         15:11

Brett          21:15 rx

Phil            20:08 rx

Naveed     23:18

Tony           22:04 rx

Nikki           4:21  mod.

Jessica       6:11  mod.

Pam           22:14 rx

Trey           18:33 rx

Molly          7:53 mod.

 

Sunshine, wished there was more of it?  So do I.  With the current cold weather upon us getting sun is of utmost importance, not just for the heat, but for the vitamin D that we need to have.  Patrick Cox wrote an article in Penny Sleuth’s website that will leave you wanting more Sun and Vitamin D also. 

 

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