Wednesday 9-10-14



Thursday, September 11th – Nutrition Open Forum Q&A with Austin Malleolo at 3 PM! Click here to RSVP!

*** Sign up here for The Fall Face Off !!! Internal Competition***

Warm Up:

Build to working weight for complex


Split Jerk


Every Minute On the Minute for 12 Minutes of:
1 Power Clean
1 Hang Power Clean
1 Push Jerk
1 Split Jerk

After Bash:

Tabata – chin over the bar hold (any grip allowed)

ONE Nation Competitors:

Accumulate 50 Strict Chest to Bar Pull ups for Time

Travel WOD:

Dumbell Power Clean
Dumbell Hang Power Clean
Dumbell Push Jerk
Dumbell Split Jerk


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