Thursday, 10.23.14

Please RSVP for the WODFest Appreciation Dinner on the wall by my office door; Saturday, Nov. 1st at 5pm followed by the Road Rally(Scavenger Hunt) at 6:30pm.

Strength: 18EMOM: 1st minute: Snatch Balance(take from floor)-hold 2-3 seconds
2nd minute: Hang Power Snatch 3rd minute: Power Snatch ADV-Same

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

5 rounds for time of:
12 Deadlifts (155 / 105)
9 Hang Power Cleans (155 / 105)
6 Shoulder to Overhead (155 / 105)
***15 minute cap*** *****Scales by weight and 4 or 3 rounds
*This was an advanced WOD a couple weeks ago, but wanted to get the other members a chance to take a stab at it. (The advanced was just 3 rounds with heavier wt.)

Bonus Work
Accumulate 10 minutes of various plank holds

TECS WOD: 4x1200m with 3 min rest between efforts

Advanced WOD: ALAP EMOM (not to exceed 20 min)
1 Muscle-Up/30sec **2 MU’s per minute



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