WOD - 31 October 2014 METCON: AMRAP in 10 minutes…hang power - TopicsExpress

WOD - 31 October 2014 METCON: AMRAP in 10 minutes…hang power clean & jerk ladder (95#), utilizing the following intervals: 4-8-12-16…continuing up until time expires. Complete 100m sprint between each interval. WU: 3-5 minutes moderate aerobic work (any mix of run, row, jump rope, stairclimb). ROM drills. Utilize 3-5 minutes to warmup up to the programmed movements, cool down 2-4 minutes then complete MetCon. SCALE: Reduce hang power clean & jerk to 35% personal 1 RM. SKILL: Utilize remainder of hour to work on the one or two movements you suck at most. _______________________________________________________ ALT METCON: Same as posted above, but substitute alternating one-arm KB clean & jerk (35#). SCALE: Reduce KB to 20, 25 or 30# as necessary.

Deuteronomy 28:1-14New International Version (NIV) Blessings

i have the key to your...............d-_-b zzzzzzzzzz..-_-)zzZ

You know I have always been kind and sweet... to the deserving,

The upper chest can be a TOUGH area to effectively target...and

WHAT are the odds of someone texting you giving you some of the

Consider taking part in Valley Gives tomorrow, 12/10/14, to

ITS TIME TO TALK TO OUR MORTGAGE BROKERS IAN & KERRI Remortgage

Pourquoi, en Occident, 95% des livres sur lIslam sont écrits par

Ngọt là sweet, kẹo candy Butterfly là bướm, bee là con

Good Sunday afternoon everyone. Our fund raiser for Blanches

Jesus said, It is finished. The down payment was the Holy Spirit

Update on Shealyn Thomson... Much better day than yesterday... I

I have been quiet these past few weeks throughout the situation

Iconic record store J & R Music World will close for good April

MyST HiAmp headphone amplifier Headphone amplifier MyST Hi-Amp

~Premium Tree Bungalow for Cats~ A great gift for your fur

News!!!!! I am excited to tell you all that our album Flowers on

Every vehicle is a time-machine, in part because time and space

(12pcs) Metric DIN 603 M16X75 Carriage Bolt, Steel 4.6 Steel plain

The Gift Of Hope ~ Hope is a gift to grasp A gift that we can

***House for Rent*** Recently updated 4 bedroom, 3 full baths,

B/s. Is a part of society it take resources labour money etc from

CAMPY!!!!! Brand - Campagnolo Model - Hyperon Ultra Two Tubular