Workout of the Day (WOD)

Wednesday 9/16/15

Congratulations to Jud for winning the Men Opens division at the 2015 Elysian Games.  Another stacked division and he came out on top.  Also competing was Robert competed and did amazing killing the Grace Ladder and beasting the kb run, goblet squat and sit up WOD.  Also, Coach Lance competed and took a top 20 finish in a very competitive field. Good showings all the way around.

The teens also competed, getting a 2nd to Logan, 4th to Marissa, 5th to Taryn and 6th to Josh.  Great work teens 

 We had 4 pop up tents for our CFIB athletes and friends that came to watch, hang out and ummmm fight with each other :-)

We had 4 pop up tents for our CFIB athletes and friends that came to watch, hang out and ummmm fight with each other :-)

Strength:
Back Squat
Set 1 - 6 Reps @75%
Set 2 & Set 3 - 4 Reps @85%
Set 4 & Set 5 - 2 reps @90%
Then
1 Set of 10-15 Reps @ 60-65% 1RM

WOD:
5 Rounds
14 KB Swings (55/35)
12 KB Weighted Lunges (55/35, each leg = 1)
10 Burpees
*1 Minute self timed rest after each round

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