September 26-30, 2016 | "Weekly Workouts"

Friday, September 30, 2016
"Kill Your Goat"
You know that thing you HATE to see come up in workouts, well today you are going to work that weakness until it becomes a strength with the guidance of your coach.

Thursday, September 29, 2016
Partner WOD:
2 rounds of:
Partner 1 runs 1 mile while Partner 2 does AMRAP back squat at 205/135.
Then, Partner 2 runs 1 mile while Partner 1 does AMRAP back squat at 205/135.
*Score is time plus total back squat reps*

Wednesday, September 28, 2016
Power Clean
Work up to a heavy single
1-2-3-4-5-6-7 Muscle Ups
7-6-5-4-3-2-1 Burpees

Tuesday, September 27, 2016
Front Squat 5x3 at 80%
12 Minute AMRAP
~10 Box Jump Wall Balls (yeah, you read that right!)
~5 Deadlift 225/155

Monday, September 26, 2016
Power Snatch
(20 minutes to work up to a heavy single)
~Loaded Step Ups 75/55
~Strict Press 75/55

**Mark Your Calendars**
We will be participating in the Barbells for Boobs event at Crossfit Iron Fury on October 28th at 6:30 pm. After the workout "Grace", there will be a social gathering, potluck style. You can go to to sign up and start gathering donations!

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