25 September 2016

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SUNDAY SCHEDULE:

 

GROUP FOUNDATIONS:  10:00 a.m. to 11:00 a.m.

OPEN GYM:  10:00 a.m. to 12:00 p.m.

FREE INTRO CLASS:  12:00 p.m. to 1:00 p.m.

YOGA:  3:30 p.m. to 4:30 p.m.

REMINDER:  Please be sure to enroll online for Yoga ahead of the class time.  If there are no enrollments within an hour of the class time, the class will be cancelled.  You may enroll online via the SCHEDULE link on our website. 

 

ATOM MEMORIAL WOD:

Some coaches and members requested to do Atom’s Memorial WOD, I will have it posted tomorrow during open gym for anyone who would like to complete it in his memory.

“Atom Memorial WOD” 

Partner WOD

AMRAP: 21 Minutes

Cash In:  34 Tire Flips  ww+ 78 Hammer Swings (20/14)

Once the Cash In is complete, partners will complete the following sequence:

  • 9 Cleans (A: 155/105; Rx: 135/95; S: 115/75)
  • 21 Pull Ups (A: C2B Pull Ups)
  • 12 Burpee Box Jumps (24/20)

Partner 1 Working while Partner 2 completes 200m Sandbag or Ruck Sack Run.

Once Partner 2 returns from run, Partner 1 heads out for a run and Partner 2 picks up work where Partner 1 left off.  They will continue to alternate runs for the remainder of the AMRAP and working to complete as many rounds and reps of the triplet as a team.