By August 22, 2016 No Comments

Happy Birthday Lauren Warren!

Congratulations to Michelle Nielsen & Stephanie Hedges for their successful rowing at Masters Nationals! Way to bring home some medals!

And congratulations to Suzanne Ruda and Katie Hart for completing the Luray Triathlon!!

Last but certainly not least! Kudos to Coach Chris Masters and Mary Kay for completing their Level 2 Certification over the weekend!

A) Every :90 for 9 minutes (6 sets)
@ 60%, 70%, 75%, 80%, 80%, 85%

B) Every 2 minutes for 6 minutes
3 Clean Pull
start with ~85% of 1RM and build up to 100%.

C) For time:
10-10-10 Deadlift (225/155, 185/125, 135/95)
21-15-9 Box Jump (24/20)
10 minute cap

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