12.19.16

The weightlifting meet was a success for all! Great first meet and big congrats to Kira for taking 2nd in her weight class and Phil for taking 3rd! Both of their totals qualify them for Nationals in June! Thank you to our spectators who took the drive and spent the day with us. It was long but worth it! We're already looking forward to the next one.

Individual warm-up
200m run/row
10 leg swings
10 lunges w/rotation
5 inchworm walkouts
10 groiners

Group warm-up
:30 couch stretch
5 world's greatest stretch
10 standing windmills
:45 front rack shoulder stretch
10 hip bridges both/10 single leg
:30 hollow hold

A.Strength
Front squat
5 x 2 @ 80-85%
-Rest 2 minutes-

B.Conditioning
3 rounds for time:
500m row
20 wall balls 20/14
12 KB swings 70/55