Workout of the Day (WOD)

Friday 8/22/14 Important Announcements!!!

A couple of important announcements:

1st: All Saturday classes will be moved to Lawton elementary school park (same place as last time), even the kids class at 8:15am will be there. 

2nd: the CFIB BBQ starts at 4pm at 905 Dexter Ave North on Saturday.  Feel free to bring a drink or a side dish, we will have some  beverages, burgers and other foods to pick at.  Once you get here if you're not able to get in call 253-208-8145 and we will get you. Friends, partners, significant others are all welcome.

 

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Strength:
Back Squat
5@50%
5@60%
5@70%
3@80-85%
3@80-85%

WOD:
15-12-9
Double KB Thrusters (55/35 one in each arm) (newer people use a barbell 95/65 weight guide)
Pull-Ups

*30 Double Unders after each round
**9 Minute Time Cap
***Plan on this WOD going in multiple heats