Friday, October 13th

WOD

“Diane”

21, 15 and 9 reps for time of
Deadlift, 225/155
Handstand Pushup

Compare to 2/10/17.
Post time to Comments.

Cash-Out
50 ring rows

Wed, Oct 11 and Thurs, Oct 12

Correction: The Town Hall this Saturday is at 1:30!

Wednesday Oly

 Snatch High Pull + Muscle Snatch + Tall Snatch
3 x (1+1+1) – light technique work

Power Snatch
3-3-3-3-3

Thursday Hero WOD

“DG”

Complete as many rounds as possible in 10 minutes of:
8 Toes to bar
8 Thrusters
12 Weighted walking lunge steps

Use two 35/25-lb. weights.

Post rounds completed to comments.

Cool down with a moderate pace 2k row.

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Tuesday, October 10th

WOD

Back Squat
5-5-5-5-5

Then, complete 15-12-, and 9 reps for time:
Power clean, 155/105
Chest to bar pull-up
* 8 minute time cap.

Post all loads and time to Comments.

Monday, October 9th

Heads up! We’ll have a Town Hall this Saturday at 12:30pm. If you have questions or ideas about the gym, the workouts, or anything else, come raise your hand and share your thoughts!

WOD

Press
1-1-1-1-1

Push press
3-3-3-3-3

Then, complete as many rounds as possible in 10 minutes of:
12 Shoulder to Overhead, 135/95
12 Burpee Box Jumps, 24/20

Post loads and time to comments.

Sunday, October 8th

Oly WOD

(2 Snatch Pulls + Snatch + OHS)
1 – 1 – 1 – 1 – 1

3 Muscle Snatches + 3 Press in Snatch
1 – 1 – 1 – 1 – 1

Hero WOD

“Loredo”
6 rounds for time of:
24 squats
24 push-ups
24 walking-lunge steps
Run 400 meters

Post time to comments.

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