HAPPY BIRTHDAY PETER!!!

Workout of the Day Bench Press Find your 3 rep max. 3, 3, 3, 3, 3, 3 then 6 Rounds: 10sec Holds, 20sec Rest Ring Support Holds then 3 Rounds 1min Stations Sledge hits Candlesticks Tire flips Shuttle Sprints (in the gym) 1min rest   Post your TOTAL REPS to the Whiteboard.

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World War Z!!!

Workout of the Day World War Z Create teams of 4. Half of the team does the Zombie WOD, the other half does the Defender WOD, then they switch. At the conclusion, all 4 team members should have done both WODS. Both WODS are done for time, and then added together. Shortest time wins. All…

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Thursday, October 30th, 2014

Workout of the Day Bench Press Find your 10 rep max. 10, 10, 10, 10 Complete core work in between sets of bench press.  20 Hollow Body Rocks 20 Arch Body Rocks 20 Tuck Crunch then Complete For Time: 1000m row 800m run 100 Single Skips 100 DU’s Post your TIME to the Whiteboard.

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Tuesday, October 28th, 2014

Workout of the Day Front Squat Find your 5 rep max. then “The Ghost” 6 rounds of: 1 minute of rowing (for calories) 1 minute of burpees 1 minute of double-unders 1 minute rest Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee…

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Saturday, October 25th, 2014

Workout of the Day “LIVING WITH THE DEAD” Nothing will prepare you for an apocalypse like a Zombie WOD!!!  If you are alive you will start the workout with the first group. If you are a Zombie you will start the WOD exactly 1 minute after the living people and try to catch them! 800m…

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