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September 28, 2017

Decathlon Note: If you’re planning on participating in the Alpha Decathlon (even select events) please sign up on the sheet in the back.  We’re trying to organize the day as best as possible and knowing will go a long way.  I hope to see you all Saturday!

CrossFit

Warmup:
Chubbs Sequence
2rds
PA Snatch Warmup
8/8 Knee Hug Walking Lunge
:15 Table Top Stretch

Strength:
Pistols
All Levels: 4 x (6-8)
Dips
All Levels: 4 x (6-8)

WOD:
“Journey”
500 m Row
30 Snatches (115/85)
50 Wall Balls
30 Burpees over Bar
500 m Row

BodyFit 143

Warm Up:
Ankle Circuit
5min – Dou ble Under Practice
Then
2rds
10/10 MR Press (Light)
15 Goblet Squats
15 KBS – American (Moderate)

WOD:
7 min AMRAP
Buy In: 500m Row
15 Wallballs
30 Double Unders (3:1)
*Rest 4 minutes
7 min AMRAP
Buy In: 500 m Row
10 (5R/5L) DB Snatch
10 Pullups
*Rest 4 minutes
7 min AMRAP
Buy In: 500 m Row
10 Ball slams
10 Burpees