WOD Friday October 9th

FYI: Jim and Natasha will be out of town until this coming Sunday. Tracy, Dustin, Stirling, and Paul will be leading the rest of the weeks classes and open gym. There will be no Weightlifting Class on Wednesday and Saturday.

Festivus Games October 17th @ CrossFit Bradenton! Great First Time Competition so get signed up! Novice, Intermediate and Masters divisions!

October 24th lets head over to CrossFit Lakewood Ranch for the Barbells for Boobs Fundraiser!

October 31st Havoc Partner WOD @ 11 AM!

Warm up: 2 rounds: 10 Glute-ham raise, 30 sec handstand hold

  1. Split Jerk: 5, 5, 5, 5, 5 @ 65-70%

2. Split Jerk: 1 Set of Max Reps @ 10-15% less than you used on #1

3. 3 Rounds for Time:

60 Double Unders

6 Power Clean and Jerk @ 135 / 93

3 Rope Climbs

cameron

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