Happy Friday!!! 7/31/15

Registration for this year's Best of the Rest Competition will be open Friday evening!  Be sure to click on the Best of the Rest Competition tab for more information.  Be sure to grab your spot while you can, as we do expect to fill up this year.  First to register gets to be in the final heats, so get your spot early!

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Strength/Skill:  Max effort unbroken wall balls x 1 set .  Use weight that you can do at least 20 times.  Target is 10' for men, 9' for women.  Hit your target!  Once finished, practice movements for WOD.  Progressions/alternatives to be given at gym.  

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WOD:  For time:

Run 400m

10 Bar muscle ups

Run 200m 

*10 Squat snatches or squat cleans

Run 200m

100' Handstand walk

Run 400m

*Pick weight that you can do with good form for all 10 reps within 2 minutes (drop and go right back to bar).  Post movement and weight used.  

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