THIS SATURDAY:

Saturday we will have a BBQ POTLUCK to celebrate end of Summer Challenge and crown the winners.  1st 2nd and 3rd place will receive a prize.  We will also host the weekend warrior WOD @ 11AM Therefore, there will be no class.  The 9AM and 10AM will be on as scheduled.

Please bring a side dish or something to throw on the grill.

Weekend Warrior Week #3 WOD - MAX EFFORTS!

 

WOD #3 – October 2, 2010

Part I: 15 minutes total to find 1 rep max ground to overhead (unlimited attempts/athlete) and 10 minutes total for single attempt max pull-ups for each member (1 attempt/athlete).

Part II: Immediately after Part I, the team runs 1600 meters together for time.

Today's WOD:

3 Rounds for time:

100M Shuttle run (25M cones)

25M (4 step Overhead Lunge to 4 Plate Cleans) #45/25

Please log your time.