Tuesday – 012714

Manny

Manny, one of eX’s newest members ended Monday with a 295# split jerk.  Manny says in the 3 or so months he has been at eXalted, he has dropped 30 lbs!

eXalted trained high school baseball player Mike Harkcom makes Prospect Wire’s top 50 prospect list coming in at number 21!  Nice job Mike!  Full write up:

“We’ve literally watched Harkcom grow from a smaller, defensive MIF into a strong physical player that can flat out hit and defend at 3B. The scary thing is that all this has happened within the past year and Michael is just starting to show power at the plate. He’s always had great rhythm and timing and the ability to make solid consistent contact. Now, Michael has a strong (thick) lower half and the ball is starting to fly off his bat. Harkcom has a lower half load and creates plus batspeed for his grad class. He still has a solid 40-45 arm and can still really pick it at 3B.”

Workout of the Day (inspired by mainsite WOD 140127)
In front of a clock set for 15 minutes:
1 minute of Squats
2 minutes of Ground to overhead (155/108)
3 minutes of Push-ups
4 minutes of Double-unders
5 minutes of Calories on the rower

Score on the board will be total reps completed.  Keep a running count during the entire WOD.

Injury prevention
Complete on your own:
2 or 3 Rounds not for time:
15 Back extensions (preferably on GHD with a weight, if not, hold 5 lb plates in each hand)
10 Walking hip flexor stretches (hold 5 seconds each step, 10 reps each leg)
15 Bent over dumbbell flyes
15 Narrow grip overhead squats

Post your scores to the Whiteboard.

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