Saturday 10.12.13

Shannon gets down in a pistol at the noon WOD

Breast Cancer Awareness Month

Fact of the Day

95% of the women diagnosed with breast cancer are 40 or over.

Saturday Funday -- where you choose the WOD!

WOD Choices

#1

August 2013 Painstorm

Painstorm for August 

40 min AMRAP 

Row 1000m 

5 rounds of Cindy (5 pull ups, 10 push ups, 15 squats)

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#2

For time:
15 Handstand push-ups
30 Pull-ups
12 Handstand push-ups
24 Pull-ups
9 Handstand Push-ups
18 Pull-ups
6 Handstand Push-ups
12 Pull-ups
3 Handstand Push-ups
6 Pull-ups

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#3

"Hansen"

5 Rounds

30 KB Swings (70/53)

30 burpees

30 GHD situps

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#4

"Fran"

21-15-9

thrusters (95/65)

pullups

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#5

Festivus practice