THURSDAY! 9/17 - 4-7pm DHA Rubber Duck Race - come out or adopt a duck!
Tubman-Garrett Riverfront Park
https://www.duckrace.com/dha/teams/4265
THIS WEEKEND!!!!
2015 Manor Mudder - Sept 19th - $75 participant, $10 spectator
Sign up here to run or to come out and watch! http://www.chenoa-manor.org/product/manor-mudder/
Sign up here to run or to come out and watch! http://www.chenoa-manor.org/product/manor-mudder/
Pumpkins and PRs at CF Reconstructed! 10/24 - Individual $60 per athlete (gets you the competition, t-shirt, and BBQ wristband) $15 for wristband (BBQ only)
http://www.cfreconstructed.com/ Click the Competition Tab - Click Sign-Up (or scroll to bottom of page)
http://www.cfreconstructed.com/ Click the Competition Tab - Click Sign-Up (or scroll to bottom of page)
WARM UP
3 rounds NFT of:
25 DU
10 Air Squats or Burpees
10 Push Ups or 5 HSPU
10 Sit-ups or 5 TTB
30 sec hollow hold
10 Empty BB Good Mornings
BUY IN
10 min to find a heavy:
3 position clean (floor, knee, mid thigh)
at the 10 min mark perform:
1 clean @ 95% of today's 1RM
1 clean @ 90% of today's 1RM
SKILL
Muscle Clean + Tall Clean
3 sets of (3 MC + 3 TC) Keep it light.
WOD
4rft:
30 DU
10 Thrusters 95/65
8 Bar Facing Burpees
12 Pull ups
CASH OUT
Front Squat
3 sets of 4 reps @ 70% 1RM
MOBILITY
Quads
RESULTS
CASH OUT
Front Squat
3 sets of 4 reps @ 70% 1RM
MOBILITY
Quads
RESULTS
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