WOD for 30 AUG 2016

0500 and 1130 at the usual place.

No AM oly lifting.

The most horrible of horrible tragedies has occurred. I lost my beloved jump rope. If you have it and return I promise not to track you down and go Liam Neeson on you! If you do not have it and don’t return the rope you don’t have then you will hear me whine about it for another day or two and then I will buy a new rope. Either way is terrible for you. So track down that rope peoples! It is red and has urban camo handles and answers to the name “Scourge of God.” Let me know if you find it.

On another note, make sure you find a team  mate and sign up for the Festivus Games!!! If you meet the requirements that is. We have a female team and we need some male teams to compete!!! It is a ton of fun I promise. It is 15 OCT at CF Metanoia.

 

 

Ops for today:

 

Warm up:

20 Prone dislocates

20 Air Squats

10 PVC Thruster

10 PVC OHS

 

Strength:

Record your best Snatch 1 Rep Max lift.

20 minutes or so.

 

WOD:

Complete as many rounds as possible in 15 mins of:

7 Handstand Push-ups

14 Pull-ups

7 Bench Press, 135/95 lbs

14 Ring Rows

 

Let’s us set some PR’s on our way to becoming straight CAVEMEN!

 

 

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