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Friday!!!

“Grace” @ 225# in 4:49. Rich Froning doing his thing.

Push Press
2 RM
Then,
Alternating Double Tabata
Thrusters
(95/65)
Burpees
(0:20 Thruster/0:10 Rest/0:20 Burpee/0:10 Rest x 8)
*Score is Total Thrusters x Total Burpees

NO 9:00AM Saturday Class!!!!

In House Comp Details:
$10 Cash Reg
Event start 8:45 am
Event end 12:00 pm (anticipated)

Possible Movements:
Power Snatch, Power Clean, Thruster, Front Squat, Push Press, Push Jerk, Lunge, Burpee, Bear Crawl, Kettlebell Swing, Row, Sandbag Carry
Weights; Rx and Scaled:
Barbell Rx 95/65, Kettlebell Rx 1.5/1, Sandbag Rx 75/50
Barbell Scaled 75/55, Kettlebell Scaled 1/12kg, Sandbag Scaled 50/25

Schedule:
8:45am WOD 1, movement, and standards briefing
9:00am WOD 1/Heat 1
WOD 1 heats will run back to back until all athletes (RX/Scaled) have completed WOD 1
After WOD 1 completion, WOD 2, movement, and standards briefing
WOD 2 heats will run back to back until all athletes (RX/Scaled) have completed WOD 2
Final Scores and Tie Breaker as needed
**Heats will be 6 individuals per, so the schedule will be dependent on the total number of competitors

AFTER:
Social will kick off at 6:30 pm
Bring some food, some drinks, and some friends or family!
Dress in 80′s themed threads or get punched in the genitals while you do burpees!
Come and say bye to Vanessa and I before we head out to tie the knot and go get our honeymoon on! We’ll miss you guys and girls and would love to see everyone before we leave!

NO 9:00AM Saturday Class!!!!

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