9/13/19

Sunday OPEN GYM
*Doors open at 10:00 am, Doors close at 11:00

Every 3 Minutes Complete 5 2-Pause Push Presses for 5 Sets
– 2 to 3 second pause in the dip and 2 to 3 second pause overhead
– Please share the racks

Then……

Black/Blue/Grey WOD

3 Rounds For Time of:
20 KB Swings (70/53) (53/35) (35/26) (26/18)
40′ Handstand Walk (20 HS Marches) (30 Second Handstand Hold) (20 Marches on Box) (80′ Bear Crawl)
60 Double Unders (20 DU’s) (120 Singles) (60 Singles)

September “Cool” Board

***Make some goals for yourself for September
– Bri – 48 Unbroken Double Unders
– Bud – 335# Deadlift
– Angie M. – 3:51 “Fran”
– Erik – 7:49 “Fran”
– Ashley – 5:45 “Fran”
– Alex – 2:59 “Fran”
– Justice – 4:41 “Fran”
– Chrissi – 7:59 “Fran”
– V. – 155# Clean and Jerk
– Andrew D. – 255# Clean and Jerk
– Tempestt – 150# Clean and Jerk
– Steph – 150# Clean and Jerk
– Alex – 205# Bench Press
– V. – 100# Farmer’s Carry 200′

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