Wednesday 9/21/16

Football bets where the losing couple wears weight vests make 6AM WODs much more interesting!

Our biggest community event of the year is THIS SATURDAY! Advanced registration ($20) for WOD to WIN: CFIL Stands Up 2 Cancer will close THURSDAY NIGHT (late/onsite registration will be available for $25). Don’t miss out on this great community event, register today!

NEW: WOD details have been released! Check them out here!



Shoulder Press (3×5 deload)

5 reps @ 35%, 45%, 55% (record last set)

Alternative:  3 x 5 @ moderate weight (lighter than last week)


AMRAP 10 minutes:

8 Burpees
6 Pull-Ups
4 Toes to Bar
2 Bar Muscle-Ups

Scaled (No Bar MUs):
8 Burpees
8 Pull-Ups / Ring Rows
8 Toes to Bar / Knees Above Hips


4 Rounds:
20 seconds Extended Crab Hold
20 seconds Downward Dog
20 seconds rest in Childs Pose

Categories: WOD

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