Friday 11.11.16

One quick note guys; We appreciate people trying to help out each other with technique and such, the interaction is great for our community! Butttt please leave the coaching to the coaches :]


Tomorrow we bowl!!!! Be at the alley at 7:30pm. We have the list of who paid and who didn’t. We got 12 lanes based off the number of people who said they were coming, so we expect you all to come. And we need your $15! if you haven’t paid yet, pay Coach G at the alley. See you guys then!


REVIEW: Sumo Deadlifts

STRENGTH: Sumo Deadlifts
w/s – 4-1-4-1-4-1
-4s at 70%, 1s increase every set-


WOD: “Twosie Doosie”
For Time
100 AbMat Sit Ups
50 Box Jumps
100 AbMat Sit Ups
Sled Pull to Milk Jugs & back
1500m Row
-teams of 2, split reps any way-

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