FRIDAY 8/19/16

FRIDAY (Today) WERE HAVING ONLY a 6 AM class and an 8 AM.

all orher classes are cancelled.

COMPETITION SCHEDULE

voulenteers -6:00 AM (or when you can make ir

7:00 AM  SIGN IN /EVENT STANDARDS   To Follow for all Athlete/Competitors

8 AM – 1 st event Heat 1

10 AM  2 nd & 3rd Event ,

1:00 PM 4th event

4:00 TUG-O-WAR

5:00 AWARDS

warm up 3X

200 m run/row
20 X Shpt
10X SCORPION
3X WALL WALK
30 Sec Handcuff Stretch
Skill
5 sets of max reps strict HSPU with 1 minute rest in between
WOD 12 MIN AMRAP
1-2-3-4-5-6-7-8-9-10…..
POWER SNATCH (95/65)

2-4-6-8-10-12-14-16-18-
BAR OVER BURPEES

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