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Friday, November 3rd 2017

2
Nov

Friday, November 3rd 2017

Tis the Season

We have finalized location reservation for our Trifecta party. (Member appreciation/1year anniversary/ Christmas party).

Location: Suds Maguire’s Bar and Grill
Date: Thursday December 21st 2017
Time: evening

This serves more as a save the date announcement. More details will be released as soon as we have them. This will be a black tie event. You will receive an official email invite, so watch your email.


Your WOD for Friday, November 3rd 2017 is:

1- Warm up

3 rounds
10 Banded Good mornings
10 Single arm DB presses
2 DnB Bear crawls

2- Strength

Back Squat 10rm

3- Met-con

15min Amrap

5 Deadlifts 275/185
10 Bar Facing burpees
15 Wallballs 20/14 10ft target

4- Bonus

1 mile (at 90+ %) – [or Row 1500m]
3 Rounds x (12 Pull ups, 12 Toes to bar)
1 mile (at 90+ %) – [or Row 1500m]