Wednesday, October 16, 2013

Alright you monthly challenger's!!! 
Today is the 16th which means your plank holds go to 1:00 :-)

There's still time to sign up for the Hunger Games on November 9th. You already did 2 of the 3 WOD's last week and if you made the 10:00 cap on each of them come join Melissa M., Korey, and Teddy as competitors. For more info see Teddy or click on the link to the left.
Pat knocking down his Overhead Squats!!




Arm/Leg Swings
2 rounds of:
10 Shoulder Dislocates
10 OHS
10 Good Mornings
10 Wall Squats

MOD (20:00 CAP)
Hang Squat Snatch
7x1
 

WOD
Conditioning
21-15-9
Deadlifts (Men=Bdwt/Women=70-80%)
HR Push-ups
Rx+
= HSPU’s

PWOD
Reverse Tabata L-Sits :10 on :20 off for 8 rounds

Hunger Games Competitors can opt for 5:00 of Deadlifts (score is total poundage) instead of the 21-15-9 WOD. Your bonus is max DU's in 3:00.

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