Friday September 6, 2013

Tomorrow, Friday, September 6th is First Fr!day on Main Street in OldTown. We will be running classes as normal (4pm and 5pm) tomorrow afternoon, but will also be doing demo WODs at 6pm and 6:30pm AT OUR BOOTH on Main Street. Our booth will be between 3rd and 4th Street. If you're interested in helping set up, we will be doing so immediately after the 5pm class. Please let us know if you want to workout at one of them demos or if you can help set up! Thanks guys!

IMG_7865

Skill/Strength

"Thrusters on the Minute"

You have 15 minutes for this, so be sure you pick a good weight.  Starting at minute 1 you complete 1 thruster (the remaining time is your rest), minute 2 you complete 2, minute 3 you complete 3, and so on until you are not able to complete the required number of reps in the minute. (rest for 5' then immediately complete the WOD, so be sure you set your bar up quickly for the WOD)

WOD

10 Knees to Elbows

15 Deadlift

400m Run

4 rounds for time (15' CAP)

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