Exciting news folks!  Starting next Monday, 9/30, we will be extending our 7:00AM class to Mondays, Wednesdays, and Fridays for the entire month of October!  (We will not have Thursday 7:00AM classes in October)

 

WOD 09 27 13

A. Shoulder mobility: Foam Roll/Lacross Ball

B. Press: 2 reps EMOM for 11 min (0:00-11:00)

C. Push Press: 1 rep every 30 sec for (11:30-16:00)

Weight during B and C should not go down between reps.

D. For time:

Run 800m

50 Thrusters (45/33)

5 Rounds of

[20 DU, 8 Shoulder to Overhead (135/93)]

Post times, loads, and comments.

09 27 13
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5 thoughts on “09 27 13”

  • Kim C
    09 27 2013 at 2:22 pm
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    7am is where it’s at!

  • Sean
    09 27 2013 at 7:34 pm
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    KC and the sunshine band!!!!!! 7 am it is. I’ll be out Monday but see you Wednesday and Friday!!!

  • Greg Lincoln
    09 27 2013 at 10:16 pm
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    That’s great news indeed!

    B. 75#
    C. 85#
    D. A hard fought 18:43. DU attempts, 65# STO.

  • Bonnie
    09 27 2013 at 10:52 pm
    Permalink

    Excited!!! Whoo hoo!!

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