Wednesday October 27

Welcome, noobs! For those of you who did not do the Bear yesterday, we have some thing equally fun today.
With a running clock, do 50 thrusters with 135/95 lbs.
At the top of each minute you must do 5 burpees.

If you DID do the Bear yesterday, Cindy awaits your return.

Kelsey completes her first hero wod - hi five!

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Tuesday October 26

Strength WOD
Press 5 – 5 – 5
10 min jerk practice

Then “The Bear”

Beamer waits for her turn on the GHD

Monday October 25

Burgener warm-up

“Mr. Joshua”

5 rounds of:
run 400 m
30 GHSU
15 DLs @ 250/165 lbs

As always, weights and reps will be scaled appropriately.

Matt vs Mr Joshua

Tuesday 10/19

Warm up/clean practice

Strength WOD:
Press 5 – 3 – 1

Then “Tabata This!”

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

Kelsey pulls 195

Friday 10/15

How’s your snatch? The gym will be rockin this weekend so come check it out.