A)
3 sets:
12 Alternating DB curls (12 each arm)
rest 60 sec
15 DB Bent over rows (15 each arm)
rest 60 sec
10 Perfect over head squats (to small med ball)
rest 60-90 sec

** For anyone who has not re-tested their 5RM back squat, you will complete that instead of part “A”

B)
For time:
10-9-8-7-6-5-4-3-2-1 of:
Power snatch with a 1 sec pause at the bottom of the catch position (75/55)
Toes to bar

Hey everyone, May is coming up fast and we still need people to sign up for the Long Island 5k/10k/or half marathon. to sign up for the race go to: http://www.run-li.com/site/index.php?id=6

We don’t just run this race for CF 516, but also for Team WSA to raise awareness for Williams Syndrome. Coach Rob is a big part of 516 and the Williams Syndrome Association, and to show our support we would love for everyone to take part in this race. You can sign up for whichever distance you would like. Please get involved.

Once you’ve signed up and registered, please sign up under team WSA at: https://adobeformscentral.com/?f=fQQuGEEbiwzkjabsRXPwqA#