Wednesday – 170927

 

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 3 minutes for 15 minutes (5 sets):
Power Clean + 3 Front Squats @ 55% of 1RM Clean

WOD

Every 5 minutes for 15 minutes, for times (3 rounds):
Run 400m w/ a vest (20#/14#)

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