9/17/2015

ANNOUNCEMENTS

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/

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)

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:
Snatch + Snatch Balance + OHS 


SKILL

Burgener

WOD 

For Time:

Row 1K

then:

40 Box jump overs 24/20

30 Deadlift 205/155

20 Wallballs 20/14
10 TTB

5 MU (RX+)/ 15 Ring dips(RX)

 CASH OUT

4 set of 

2 snatch pull form plates

2 clean pull from plates

@ 100+% of 1RM

MOBILITY

Hamstrings

RESULTS