Tuesday 10.22.13

Mel preps for her last WOD.
Breast Cancer Awareness Month
Fact of the Day
Whether the cancer is only in the breast, is found in lymph nodes under your arm, or has spread outside the breast determines your stage of breast cancer. 
The type and stage of breast cancer tells doctors what kind of treatment will be needed.

Our 2nd Annual Barbells for Boobs Fundraiser Event is THIS SATURDAY!!
Please help us shatter our fundraising goals by clicking on the banner at the top of this post.

Wildcat 50K is coming
Sunday, November 10th
This annual event at Wildcat Den is a relaxed and fun trail running event coordinated by local running legend, Larry Sandhaas. This year you can now run 50 MILES for your ultra enjoyment! You have 12 hours to finish ;)

Tip of the Day
"Hang" means the lift starts with the bar hanging at your waist.
You still want to keep those elbows locked until you are ready to receive the bars at your shoulders.

1 RM hang clean, then
3 Rounds
3 hang clean @ 80% 1 RM
Use same load for all lifts:
1 Round
15 strict press (AHAP)
20 OHS
25 Push press
30 push jerk
35 back squat


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