5-11-13

WEIGHTLIFTING (7am)

Your choice of warm-up series x 3 sets
Snatch – (75%x2, 80%x1, 85%x1) x 2
Clean & jerk – (75%x2, 80%x1, 85%x1) x 2
Pause back squat (3 sec pause) – 3 x 2 with last week’s weight

WOD (8am)

Complete for time:

“BEAU”

Row 2.1 Kilometers
27 Clean & Jerk, 135/85
6 Muscle ups
13 Handstand push ups

Beau Williams, son of Josh and Lainee Williams was born on 30 April 2013. He was born prematurely at 27 weeks 6 days at 2 lbs 1 oz and was 13 1/2 inches long. Beau is currently at Woman’s Hospital in the NICU and doing very well. Please keep the Williams family in your thoughts.