Saturday, November 1, 2014

THE ULTIMATE BRING A FRIEND DAY IS COMING! Join us For ‘Buddies, Burgers & Brews’! On Sunday, Nov 9. You can bring as many friends as you’d like to class with you for a fun FREE WOD at 1:00. The CHUCK TRUCK will be on site to feed us afterwards as we hang out, play some games on the lawn and recover from the WOD. Start inviting your friends! 

 

Fitness & Performance

1.

2 RFT of:

20 Calorie Row

20 Power Snatchs 75/55

20 Air Squats

20 Jumping Pull Ups

*Scale up to Wall Balls 20/14, C2B or Pull Ups, keep intensity HIGH

-Rest 5 Min-

5 RFT of:

10 Burpee Box Jumps 24/20

Purple X Run

*Score is total time for both, rest included

 

Extra Work:

Clean- Build to a heavy single

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