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October 29th WOD

10/29/2016
On Monday, for Halloween, we will be canceling the 6:15 & 7:15pm classes. Join us at 4:15 & 5:15 for your afternoon workout!!
Level 1
L1:A: Metcon (Time)
For time

21-15-9
PC@52-58%
Hr push ups
Wait until everyone is done then rest 5 mins
L1:B: Metcon (Time)
For time

30-20-10
DL@48-52%
Sit ups or V-ups
Level 1 Rx+
L1+:A: DT (Time)
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009
To learn more about DT click here
Rest 7 mins
L1+:B: Metcon (Time)
For time

40 hspu
40 oh walking lunges 55/35
Run 800m
F3
F3:A: Metcon (AMRAP - Rounds and Reps)
10 min amrap

10 Kb DL 26/18 adv 53/35
10 push ups; adv use 35/15 plate
200m run
Rest 5 mins
F3:B: Metcon (AMRAP - Rounds and Reps)
10 min amrap

200m fw w/Db oh; coach chooses weight
20/14 cal ab
Sol Endurance
SE: Trail Run (Time)
Meet at Papago Park @ 7:00am
Competitors
C: Comp WOD (1 Rounds for reps)
Check Facebook Group for WOD

Sunday:

11AM-Yoga

Monday - Thursday: 

5AM, 6AM, 7AM, 8AM, 9AM, noon, 4:15PM, 5:15PM, 6:15PM and 7:15PM

Friday:

5AM, 6AM, 7AM, 8AM, 9AM, noon, 4:15PM, 5:15PM and 6:15PM

Saturday:

8AM, 9AM, and 10AM