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 14 minutes (7 sets):
Clean Pull + Squat Clean
– increase load as possible

WOD

Every 3 minutes until failure (max 8 rounds):
Row 150m
15 Box Jump Overs (24″/20″)
15 Handstand Push Ups
Note: If finished in under the 3 minutes, wait until the next interval to begin again.