Workout of the Day (WOD)

Friday 10/16/15 One more day until the 5 Year Anniversary party and a Special WOD

That's right, we have only one more day until the 5 Year Anniversary Party that will start at 7pm, Classy vs. Trashy.  Or as someone put on the board, come classy, leave Trashy party :-)

We will also have an option for a special Hero WOD today, well it's not optional for one person (Robin) but everyone else it is.

 Last years party

Last years party

Strength:
Front Squats
5 Sets of 2 Reps @ 90+% 1RM

WOD:
21-15-9
Goblet Squats (Mx/Rx 55/35, Rx+ 62/45, FB 70/55)
Deadlift (Mx 185/135, Rx 225/155, Rx+ 275/185, FB 315/205)
Box Jumps (24/20)

Special WOD for the bet Robin lost to me in the gyms Fantasy Football League.....bet against me, hahahaha

This is the alternate WOD, if you do this WOD, do not do a strength:

“Carse"

21-18-15-12-9-6-3 reps for time of:
Squat cleans (95/65)
Double-unders
Deadlifts (185/135)
Box Jumps (24/20)
*Begin each round with a 50 meter Bear crawl.

U.S. Army Corporal Nathan B. Carse, 32, of Harrod, Ohio, assigned to the 2nd Engineer Battalion, 176th Engineer Brigade, based out of White Sands Missile Range, New Mexico, died in Kandahar, Afghanistan, on February 8, 2011, from wounds suffered when insurgents attacked his unit using an improvised explosive device. He is survived by his mother Janis and sisters Megan Brown and Kristin Purdy.

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