WOD September 4, 2013

We have added 5am wods on Tuesdays and Thursdays, and the noon metcon classes has switched back to Mondays, Wednesdays, and Fridays!

There is still time to sign up for skills before the end of the week!

Work Out of the Day

Hang Clean 1-1-1-1-1-1-1


“7 Minute Suicide”

As many reps as possible in 7 minutes of:.

1 Hang power clean, 185/125lbs

1 Burpee Box Jump, 24/20″

2 Hang power clean, 185/125lbs

2 Burpee Box Jump, 24/20″


Increase movements by one rep every round.  Post loads and total reps completed to beyond the whiteboard.


Metcon Workout

For time:

800m run

10 rounds of –

– 7 kb swings

– 15 situps

800m run

Post time to beyond the whiteboard.

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