Thursday 170810

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Strength

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Complete 5 sets of the following complex:

Power Clean + Clean

Use 50-70% of your 1RM and rest 1:00 between sets.

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WOD

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Complete as many rounds as possible in 10:00 of:

3 Chest-to-bar Pull-ups

3 Hand Release Push-ups

3 Hang Power Snatch, 95#/65#

6 Chest-to-Bar Pull-ups

6 Hand Release Push-ups

6 Hang Power Snatches, 95#/65#

Continue adding 3 reps to each movement every round. Score will be the last completed round’s rep number + additional reps. For example, if you complete 9 reps of each movement then complete 12 C2B Pull-ups and 5 HR Push-ups, your score would be 9 + 17.

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Katie L linking up them DUs!

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Last Call for Kickball!

Have you seen our roster? We are going to dominate the lower level rec league! We have a stout roster, but you know how it goes. People’s schedules are busy and who knows how many we’ll get to show up for each game. The city says “unlimited roster” so we’re going with it. You have until Saturday to get signed up. The shirts will be ordered and we’ll be good to go, so put your name on there. 

We will charge your accounts for the $20 that covers our team registration and team shirts to make it easy, so no need to write checks or pay in cash. Thanks to those who signed up, we think this is going to be really fun!

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