10.13.2013

Monday 10.14.13

All right Festivers--D Day is quickly approaching!  We have 27 athletes going over to Peoria next Saturday and the bus will be leaving at 0615 sharp from the box parking lot.  Don't miss the bus or this is what you get when you ride up with Sarah and Brooksie:  Fun Road Trip

Cost is $20 to ride the bus so we can pay for the driver and mileage, or if you just want to go and watch, the cost is $5 to ride.  Lots of Festivus type stuff in the warmup this week, and I would recommend taking Fri off if competing, as the WODs will not get easier just because we have a looming competition.

WOD
5X3 Front Squat, Increasing Weight--End at at least 80% 1 RM
10 Pullups Between Each Round (Unbroken if possible and untimed)

3 Rounds For Time
20 Barbell Step Ups (Bar on back, 95/65, box height depends on height, 24/20 in)
20 KB Swings (53/35)
20 Double Unders


Pops testing that grip strength.  

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