Friday 10/9/15



Open Gym will be offered this Sunday, October 11th from 9:30-11:30am. Come in and get in a missed max lift from this week, workout, or a good mobility session!

We are running a REGULAR CLASS SCHEDULE on Monday, October 12 (Columbus Day).


Snatch Pull + Snatch (15 mins to build to heavy single w/ good form )

As you get close to your max, you may remove the pull and just perform 1 snatch


With a running clock, every 2 minutes for 10 total rounds, alternating as follows:

Minutes 0, 4, 8, 12, 16:
10 Burpees to 45# plate (lockout hips at top) + 10 Ball Slams

Minutes 2, 6, 10, 14, 18:
200m Run for Time (Rx+: 400m Run for Time) — start and finish at bay door

Score is SLOWEST run time. Record slam ball weight to comments

Categories: WOD

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