Wednesday, October 15

 

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Ok, guys… Barbells for Boobs.

 

This is a 2 person same-sex team. Pick your partner wisely 🙂

 

If you need a partner, please let us know. We can pair you up!!

 

 

Heats will start at 9am and run every half hour until everyone has gone.

 

 

There will be a sign-up sheet at the gym. First come, first serve on the time slots. We will not a time slot for anyone. Sorry.

 

The WOD is:

 

AMRAP 15 mins.

15 C&J (135/95) scale accordingly. Both teammates must use same weight

20 Box Jumps (24/20)

400m run (both run together)

 

 

Any questions, please let us know!!! Sign-up fast!!!! 🙂

 

 

Wednesday, October 15

 

Warmup:

 

500m Row

10 Downward Dog Push-ups

Walking Lunges w/Twist

20 OHS w/PVC

Banded Pigeon Post

Dislocates

 

 

Strength:

 

Front Squat

4×5 @ 70% of 1 RM

 

 

WOD:

The X WOD

 

AMRAP 8 mins.

Snatches

T2B/Knees-2-90/Abmats

 

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