Monday- Fridays WOD, 8/26-8/30/2013

Monday’s WOD.
For time:
21-15-9 reps of:
Thrusters (135/95#)
Muscle Ups
*If you can do Muscle Ups with a band you can do use it for the WOD (No BLACK Bands allowed).  
* If you cannot do MU’s, athletes will do 1 pull up and 1 ring dip in place of each MU.
 
Tuesdays WOD.
5 RFT of:
10 Power Cleans (135/95)
10 Burpees
3×1 @90% Squat Snatch
3×1 @90% Clean/Jerk
Wednesday’s WOD.
5X1 (Climbing Weight)
Strict Press
Push Press
Push Jerk
Thursday’s WOD.
For time:
21 Deadlifts (225/155#)
Run 400m
15 Deadlifts
Run 400M
9 Deadlifts
Run 400m

Friday’s WOD

20 Min AMRAP:

8 Burpees 8 T2B 8 Box Jumps (24/20)

Good luck to everyone who is traveling to Alexandria, LA for “The Battle of The Fittest”. Be safe, have fun, and work your ASSES off!

Tomorrows Saturday class will be at CF Ruckus. This will be a fundraising WOD for the 19 Firefighters from Arizona who passed away in the fires in June, This will be done in heats with the first eat starting at 9am. Hope to see everyone there.

Monday’s “Labor Day WOD” will be at North Park for a 9:30 am starting time. Please get there early so we can warm-up and separate everyone into teams. Bring friends and family if you want. The more people the better the WOD.

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