Monday, September 14, 2015

Make sure you remember to sign up for 5-year Anniversary party this Saturday.  We need to know how food, drinks, etc., to purchase. Also, the workout that morning will be open to your entire family, so make sure you bring your spouse/kids. 

A big shout out to all the athletes that competed in the "Rise of the South" and to everyone that came and supported them.

Jennifer taking on the 9/11 Tribute wod in her bunker gear.  This was not an easy workout and doing it "geared up" was truly awesome! Also a big thanks to Heather for partnering with Jen on this wod!!

Arm/Leg Swings
250m Row
2 x 10 of:
Shoulder Dislocates
OHS
Push-ups

MOD
Shoulder Press
Work up to a 1-rep max

WOD
Conditioning
5 RFT:
5 Burpee Box Jumps, 24/20″ (not box overs)
15 OHS, 75/53#
200m Run
Rx+ = 95# and 400m

Extra
PMOD
Work up to a heavy Power Clean + Squat Clean

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