4 July 2013

HAPPY INDEPENDENCE DAY!!!

“THE LIBERATOR”

Barbell Movement:  Snatch

  • 15 Snatch (115/75)
  • 1 Rope Climb
  • 400m Run
  • 12 Snatch
  • 15 Pull-Ups
  • 500m Row
  • 9 Snatch
  • 25 Push-Ups
  • 25 Squat Thrusts
  • 6 Snatch
  • 30 Jumping Lunges
  • 30 D/U’s
  • 3 Snatch
  • 20 Wall Balls (20/14)
  • 400m Sandbag Run

Heats start at 0915 and run through 12 noon.  Heat assignments are 1st come, 1st serve for heat assignments.   Just a reminder that the Lorton Parade starts at 11 a.m. so be sure to get here early.  See you tomorrow!!!

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