Tue – 10/08/2013

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Terror at the Tower Competition – Oct 25 – There’s a sheet at the gym, put your name on it if you want to go. If you have a team write it down so we know who’s going. Once you have a team you must register yourself at the linked website. Click link for more info.

Halloween Party – Oct 26th – The Facebook page is linked, it will have all the info. Basically, it’s a potluck style party starting at 8PM. Lots of fun. Costumes are required highly encouraged!

WOD

Extra) Weighted Pull-Ups – 6X3 As Heavy as Possible

1) Shoulder Press 5X3
Rest 2 minutes – Squat mobility.

2) 8 minute AMRAP of:
10 Hand-Release Push-Ups
10 AbMat Situps
30 Double-Unders (scale: 90 singles)

Mobility) Lacrosse Ball Pec Smash – 2 min each side, plus calf stretch

Competition Training

1) Hang Clean + Low Hang Clean, 6 Sets to find Max
Rest 2-3 minutes

2A-2C should be performed as one continuous effort, 24 min clock…

2A) EMOM for 6 minutes:
5/3 Strict Pull-Ups
ME UB Strict Handstand Push-Ups
Record number of HSPU

2B) EMOM for 6 minutes:
8 Pull-Ups (butterfly)
ME UB Kipping Handstand Push-Ups
Record number of HSPU

2C) EMOM for 12 minutes:
Even Minutes: 5 Power Cleans @65% or your 1RM Clean
Odd Minutes: Row 200 Meters
Record Row Times, note load in comment section.