ANNOUNCEMENTS

• Schedule Update
  • Saturday, Sept 30th 9am & 10am classes are cancelled for our In-house Weightlifting Competition
• In-house Weightlifting Competition
  • Sept 30th
    • Check-in/Weigh-in – 8:30am-9:00am
    • Opening Remarks – 9:00am
    • Lifting Begins – 9:30am
  • Informational meetings will be held Wednesdays and Saturdays after Barbell WOD
  • No weight classes – scoring explained at info meetings
  •  USAW lifting standards
  • $20 registration fee – REGISTER HERE

SWOD

Every minute on the minute for 10 minutes:
Odd – Pull Ups x 10 reps
Even – L-Sit x 20-30 seconds

WOD

0:00-3:00

For time:
Run 400m

3:00-6:00

AMRAP of:
3 Power Cleans (135/95)
6 Push Ups
9 Air Squats

6:00-9:00

For time:
Run 400m

9:00-12:00

AMRAP of:
3 Power Cleans (135/95)
6 Push Ups
9 Air Squats

12:00-15:00

For time:
Run 400m

15:00-18:00

AMRAP of:
3 Power Cleans (135/95)
6 Push Ups
9 Air Squats