WOD 11 07 13 A. Deadlift: 5×6 @ 80% or Snatch Halting Deadlift: 4×3 @ 73% Snatch B. 3 Position Snatch (2 sec pause in bottom on last rep) AHAP. C. 3 Rounds: 9 u/b Deadlifts (275/185) 12 u/b Pullups (Adv:
09 09 13
Competition Recap from “Throwdown” Social: Field Day! WOD 09 09 13 A. Back Squat: 6×3 @ 80%. No timed component B. Glute Ham Raise: 3×8 AHAP. C. Throwdown Individual E5 [C10]: AMRAP 10 min: 60 KBS (53/35) 45 Box
08 30 13
Labor Day Weekend Schedule: Sat (8/31): Normal Schedule Sun (9/1): Normal Schedule Mon (9/2): 9AM, 10AM (all other classes cancelled) WOD 08 30 13 A1. Snatch Balance or OHS (2-2-2-2) A2. Ring Work (Strict MU Work/Static support/Skin the cat)