Friday – 170929

ANNOUNCEMENTS

  • Schedule Update
    • Saturday, Sept 30th 9am & 10am classes are cancelled for our In-house Weightlifting Competition
  • In-house Weightlifting Competition
    • Sept 30th
      • Check-in/Weigh-in – 8:30am-9:00am
      • Opening Remarks – 9:00am
      • Lifting Begins – 9:30am
    • Informational meetings will be held Wednesdays and Saturdays after Barbell WOD
    • No weight classes – scoring explained at info meetings
    •  USAW lifting standards
    • $20 registration fee – REGISTER HERE

SWOD

Every 2 minutes for 10 minutes (5 sets):
Push Press x 5 reps @ 50% of 1RM Jerk

WOD

Pick Your Own Poison

You may pick a WOD that you missed from earlier in the week or choose a named CrossFit workout – the girls, heroes, or games workouts. You may not create your own WOD. This is an excellent time to test benchmarks or make up missed strength workouts.

SUGGESTED WOD

For time:
30 Wall Ball Shots (20/14)
21 Toes to Bar
20 Wall Ball Shots (20/14)
15 Toes to Bar
10 Wall Ball Shots (20/14)
9 Toes to Bar

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