Wednesday, September 24, 2014

Several more people have signed up to help with Dustbone Classic.  If you're able to help out let me, Betsy or Billy know.

Great job everyone on yesterday's WOD! 
Saw a lot of PR's on the Bear Complex!

Steve hitting the Matador for his Dips!!
Arm/Leg Swings
2x10 of:
Kipping Glides
DB Straight-leg Deadlifts
Air Squats

MOD
Strength
Front Squat (18:00 CAP)
3-3-3-3-max reps
(same weight across all sets. 4 sets of 3 reps at your heaviest weight from last week, then 1 set AMRAP

WOD
Conditioning
15:00 AMRAP
9 Push Press 95/63#
15 Back Squats
21 DU’s
Rx+ = HSPU, 115/73#, 30-50 DU’s

Extra work is 3 sets of 5 Tire Flips as quickly as possible. Rest 1:00 between sets
Flip the Tire, jump thru the middle to the other side and flip it back = 1
Too easy? Do a Burpee before and after each flip

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