WOD November 14, 2013

We will announce the winners of the 3o day challenge at the fit challenge after party next sunday, November 17 at 1 pm at the main gym off wigwam and gibson. There will be food and football on a projector so bring the family and come hangout.

Workout of the Day

Work up to a heavy 1 RM split jerk

(Take 70% of your 1RM and use it for your workout weight, weight may not come out to exact numbers, round number up or down accordingly).

Then,

12 Min AMRAP of:

1 Shoulder 2 Overhead X Round (.70 0f 1RM)

30 Double unders

Sprint 100m

post score to BTW

Basics

20 min AMRAP of:

15 Medicine ball cleans 20/14

9 Grasshopers

50 ft Bear crawl

Sprint 100m

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