November 6, 2014

Thursday

ANNOUNCEMENT:  

Don't forget this Saturday we are honoring Arkansas Hero Adam Brown by performing his hero WOD between 9-12pm. Adam was a Hot Springs native who overcame drug addiction, became a Navy SEAL and paid the ultimate sacrifice serving his country. If you want to know more about Adam Brown please buy his book titled "Fearless".

2 rounds:
24 deadlifts @295/200LBS,
24 box-jumps @24",
24 wall-ball shots @20/14LBS,
24 bench presses @195/135LBS,
24 box-jumps,
24 wall-ball shots,
24 cleans @145/100LBS

Skill/Strength:

40 GHD Sit-ups or V-ups

40 Back Extensions

Max Reps in 5 Minutes of Back Squats @ 50% 1RM

MetCon:

"Elizabeth"

21-15-9

Power Cleans (135/95)

Rings Dips

Then 

SQT

3 RFT

10 Ground to Overhead (95/65)

200M Run

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