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Suicide Mission

4
Aug

Suicide Mission

Potluck Party on Sunday, August 14th!  RSVP on our Facebook page!

WOD for Friday 080511Click Here For Today’s Schedule
Back Squat
3-3-3-3-3
–Rest–
21-15-9 Reps For Time:
Overhead Squats (95/65)
Hand Release Pushups
150/100/50m Shuttle Run between rounds

Post Back Squat Load and Metcon Time to Comments
For the strength segment, perform sets of 3 rep Back Squats as heavy as possible.  All reps should be squatted below parallel.

For the conditioning workout, run the shuttle/suicide runs between each round of squats/pushups.  1st round – Out and back 50m, out and back 100m, out and back 150m.  2nd round – out and back 50m, out and back 100m.  3rd round – out and back 50m

OPEN GYM tonight from 7-8pm!  Make up a missed workout or work on your lifts!

Upcoming Bootcamps SAVE 10% before 8/12!
CrossFit Bootcamp – (M/W/F @6:15am)
CrossFit Bootcamp – (M/W/F @7:15am)
CrossFit Bootcamp – (M/W/F @6:00pm)
Weight Loss Bootcamp – (M/W/F @7:00pm)

Suicide Sprints (ours are a bit longer today)
[youtube]http://www.youtube.com/watch?v=xDLDJiEEGm4[/youtube]

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