FRIDAY 06-15-2012
WOD:
A.
20×1 BACK SQUATS
USE A WEIGHT THAT WILL TEST YOUR ABILITY TO COMPLETE ALL REPS UNBROKEN WITH PERFECT FORM. RECORD YOUR WEIGHT AND NOTE IF IT WAS LIGHT OR HEAVY. THIS TEST WILL BE MONTHLY. IF YOUR DEPTH IS SHALLOW USE A WEIGHT YOU CAN ACHIEVE PROPER DEPTH, WE DONT GLOBO SQUAT, WHICH LEADS TO INJURY AND HAS NO EFFECT ON LEG STRENGTH.
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B.
21,15,9
HSPU
HANG POWER CLEANS
L1- 95/65
L2- 135/95
L3- 155/115
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TEAM COMP WINNERS:
MALE TEAM: ROBBIE & MATT
FEMALE: DONNA & RUPAL
CO-ED: BRAD & CINDY
CONGRATS TO THE TEAMS WHO WON THE COMP. THERE WERE SOME GREAT PERFORMANCES DURING THE THREE DAY EVENT AND THE TEAMS THAT WON ARE THE TEAMS WHICH COMPLETED ALL THREE DAYS OF THE COMP.
STARTING IN JULY WE WILL MAKE TUESDAYS TEAM DAY, KEEP A MONTHLY RUNNING TOTAL AND ANNOUNCE WINNERS EACH MONTH. IF THE PARTICIPATION IS HIGH WE WILL INCLUDE PRIZES!!!! FORM YOUR TEAMS NOW FOR TEAM TUESDAYS STARTING IN JULY.
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CROSSFIT VENGEANCE: MYRTLE BEACH SOUTH
