Thursday, Sept. 11

WOD

"Randy"

75 Power Snatch (75*rxd)

Andrew hammering out some thrusters.

Wednesday Sept. 10

WOD

5 Rounds

10 Knees-to-Elbows

10 Burpees-to-Box jumps

10 Thrusters

Do not forget to sign up for "Fight Gone Bad" Sept. 24 is the deadline.

Tuesday Sept 9

WOD

15 Cleans (95#)

1 Pull-up

13 Cleans
3 Pull-up

11 Cleans
5 Pull-up

9 Cleans
7 Pull-up

7 Cleans
9 Pull-up
5 Cleans
11 Pull-up
3 Cleans
13 Pull-up
1 Clean
15 Pull-up

Charlie at the bottom of one of his 65 cleans today. Good work, man!

Monday Sept 8

WOD

1k row

50 push-ups

1k row

50 squats

50 SDLHP (75#)

Raiford hitting High Pulls with 95#

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And for anyone wondering....THIS is how you move a med ball down-field! Explosive power in action.

Sunday Sept 7

Rest Day

Dave pulling hard on this 475# DL

Saturday Sept 6

WOD

4 rounds for time of:

400m Run

15 med ball cleans

15 burpees

15 KB swings