Wednesday 10-8-14

10-8-14

10-8-14

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

Warm Up:

Coaches Choice

Skill:

Chest to Bar Pull Ups

WOD:

400m Run
15-12-9
Thrusters (135/95)
Chest to Bar Pull Ups
400m Run

After Bash:

Weighted (or Strict) Pull Up
1-1-1-1-1-1-1

ONE Nation Competitors:

“Fat Fran”
400m Run
15-12-9
Thrusters (135/95)
Chest to Bar Pull Ups
400m Run
**Unbroken Chest to Bar Pull Ups
*Last run = AFAP (As Fast as Possible)
After Bash – climbing in weight

Travel WOD:

400m Run
15-12-9
Dumbbell Thrusters
Dumbbell Bent Over Rows
400m Run

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