“Re-Cap/Last WEEKDay For Guest Week…”

Posted: October 6, 2017 in Uncategorized

That’s Right Ladies & Gents…

Today Is The Last WEEK-Day For Guest Week…

But We Still Have 1 More Guest Day Held @ 10AM On Saturday…

EVERYONE’S WELCOME… PLEASE BE AT THE BOX BY 9:45AM… BE AT THE BOX BY 9:45AM… BE AT THE BOX BY 9:45AM!!!

On To Friday…

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A Lil’ Re-Cap Of This Past Week… Hope You Paid Attention!!! Come In Ready To Go!!!

ALRIGHT… HERE WE GO!!!

Barbell… ADV: M-185lbs/F-115lbs… Rx’d: M-155lbs/F-105lbs… Sx’d: M-135lbs/F-95lbs

MedBall… ADV/Rx’d/Sx’d: M-20lbs To 10 Ft./F-10lbs To 8 Ft.

KettleBell… ADV: M-72lbs/F-53lbs… Rx’d: M-53lbs/F-35lbs… Sx’d: M-35lbs/F-26lbs

***IF YOU’RE NOT GOING “ADV-RX’D-SX’D”… THEN USE WHATEVER WEIGHT/EQUIPMENT/MOVEMENT YOU USED THIS PAST WEEK***

For Time:

500 Meter Row

20 Deadlifts 

5 Burpees

15 Hang Power Cleans

5 Burpees

10 Front Squats (From The Rack…)

5 Burpees

5 Push Presses (From The Rack…)

5 Burpees

400 Meter Run…

**********Rest 1 Min**********

400 Meter Run

60 Double Unders (ADV/Rx’d/Sx’d: M&F… 100 Meter Run Penalty For Breaking… MOD: Mt. Climbers With A 100 Meter Run…60 Mt. Climbers+100M Run…)

25 MedBall Ab Mat Sit Ups 

25 Ab Mat Sit Ups

20 Russian KettleBell Swings

20 American KettleBell Swings

30 MedBall Push Ups

20 Push Shots

10 Wall Ball Shots

500 Meter R0w… TIME!!!

3…2…1…GO!!!

Mando

10.5.2017 WOD & Scores…

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