Funday!

WOD: 5 Rounds for Time of

• 40 Double Unders
• 30 Box Jumps
• 20 KB Snatches (53/35, 10 each arm)

Thursday

WOD: Good Mornings 5.5.5.5.5
             Back Squats 5.5.5.5.5

*We are getting a lot of new toys from Rogue, courtesy of the USCG! We will be installing, cleaning and planning in preparation for the new gear.  The Pull-Up Rig is scheduled to be put in this Saturday morning at 8:30 am.  We're excited about our community and the opportunities that lay ahead! 

Wednesday

WOD: 12, 9, 6 Reps of

• DB Thrusters 50/35s
• KBS 70/53
• Strict Pull-UPs

Monday

Today the WOD will be done in the "Fight Gone Bad" format, but with different / additional movements.

Tuesday

Track WOD: 9.17.2013

4 x 100 with :30 seconds rest

3 x 200 with :45 rest

2 x 400 with 1:00 rest

3 x 200 with :45 rest

4 x 100 with :30 seconds rest

*If you don't show up, because we're running, there will be retribution!