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Up By The Bootstraps

13
Oct

Up By The Bootstraps

Amazing “Grace”, Barbells for Boobs Fundraiser, coming October 23rd.  Register here

WOD for Thursday 101410 — – Click Here For Today’s Schedule 
Weighted Pullups

5 sets of 5 reps
–Rest–
5 Rounds For Time:

10 DB Hang Power Snatch – 5 each arm (40/25)
20 Double Unders

Post Pullup Loads and Metcon Time to Comments
For the strength segment, you will do five sets of weighted pullups.  Scale as necessary to ensure full ROM.  Do not sacrifice range of motion….modify the movement!   Wear weight vest or weight belts to add load.     

ENDURANCE WOD at 6pm tonight!
On the Rower, Complete 10 Rounds of:
Row your body weight in watts for 1min
At the 1min limit pull 8 strokes as hard as possible to attain Maximal wattage
Rest 2min

Upcoming Foundations Classes
Starting October 19th (Tues/Thurs @7pm)

Upcoming Events
Amazing “Grace” Fundraiser – Saturday, October 23
CrossFit Gymnastics Certification – Sat/Sun, December 4/5
Carolina Fitness Challenge – Sat, December 11 – Early registration ends tomorrow!
CrossFit Rowing Foundations Certification – Saturday, January 15

Halloween Party on Saturday, October 23rd!
Be there!  Details
here

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