Amanda and Ruth will be lifting Friday at the American Open Weightlifting Championships.  Amanda lifts at 2:30pm, Ruth lifts at 7:30pm, and Rita lifts on Sunday.  We will post the live feed once we know the web address.

Friday’s WOD:

Strength: Push Jerk 5×3 reps increasing

Skill: Weighted Pull Ups 5×3, no kipping.  (Rx+: Chest to Bar, no kipping)

Conditioning: 2x through.  not for time.

3 Minute Max Distance Row

10 Ring Dips



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1 Comment

Mae · November 29, 2012 at 11:44 pm

Good luck ladies!!!

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