August 11, 2014

10
Aug

August 11, 2014

Volunteers Needed 

If you aren’t planning on competing at Vero Beast on November 15, please volunteer. We need a group to help judge, move equipment and help run the show.

If you are willing to help, please send an email to [email protected] with your shirt size. Thanks!

mike OHS
Mike 

HAPPY BIRTHDAY TRISTYN! 

Workout of the Day
:00
5×3 Power Clean @ 70-75%

:20
3×3 Clean Pulls @ 90%
  DEMO VIDEO

:30
2 sets of:
10 dumbell cuban press, light
 DEMO VIDEO
8 ring rows (feet elevated on 20″ box)

:40
For time:
1000 m row
100 m farmer’s carry with KB in each hand 70/55

Post your scores to the Whiteboard.