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Thursday, September 13 2018

Sign-ups for the 30 Day Nutrition Sprint have begun. Please use the sign-up sheet at the front desk; the cost will be $20. Cut off for sign-ups will be Wednesday, September 19th and the information packet will go out that night via email and the Facebook group!

Benchmark WODs for the sprint will take place Friday, September 21st and the 30 Day Sprint will start Sunday, September 23rd.

Non-members are allowed to join for $25!

There will be one winner!

** This challenge will require no logging (I know everyone likes that!). Instead it will only require measurements and pictures!

WOD: Every 3 minutes for 15 minutes (5 rounds)
10 DB Power Cleans 50/35
20 Wall Balls 20/14
30 Double-unders

Rest 3 minutes

WOD: Every 3 minutes for 15 minutes (5 rounds)
10 Hang Power Cleans 115/75
10 Burpees
15/12 Calorie Assault Bike or Row

Accessory Work: 3 rounds
1 minute plank
30 Russian KB Swings 70/53

L3: 45/30, 95/65
L2: 40/25, 75/55
L1: 30/15, 65/45

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Tuesday, September 11 2018

In honor of all of those who lost there lives on September 11, 2001.

WOD: In Teams of 2, For Time:

2001m Row

THEN:

For each of the following 9 movements complete 22 reps(11 per person):

Box Jumps 30/24
Thrusters (125/85)
Burpee Chest to Bar Pull Ups
Cleans (175/120)
Hand Stand Push Ups
KB Swings (70/55)
Toes to Bar
Deadlifts (175/120)
Push Jerk (125/85)

THEN:

2001m Row

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Monday, September 10 2018

Warm-up: Mobility

Accessory Work: 2 Rounds
10/7 Cal Bike
20 Band Pull-parts

Strength: EMOM 15
Min 1: Bench Press x 5 (climbing) 
Min 2: 8 Bent Over Rows w/ DB’s
Min 3: 15 Russian KB Swings

WOD: 3RFT
20/15 Ring Push-ups
20 Alt DB Snatches
20 Single Arm DB Push Jerks 50/35

Cash-Out: 100 Russian Twist