Wednesday – 170913

ANNOUNCEMENTS

  • 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 16 minutes (8 sets):
Deadlift + 1/2 Deadlift x 2
– increase load as possible

WOD

10 rounds for time of (12 min cap):
6 Power Cleans (155/105)
1 Shuttle Run (5m, 10m, 15m out and back)

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