Wednesday 151021

Are you not sure how to dress up like a zombie? Bailey C will have a sign up sheet for professional zombie face painting for the event. For $2 you can look and be the part of AMC’s the WALKING DEAD! Sign up sheet is posted, first come first serve. 

Three Wise Men Veteran’s Day Tribute “Tragically, we lost both Jeremy and Ben to combat in Afghanistan and we honor them and remember them, but our focus has to be on the third Wise man, Beau Wise, that veteran who survived combat, but is having trouble surviving the peace,” said Fletcher. Register at

Dynamic Warm-Up – Mobility
Prepare for..

WOD- “The Champion Retest”
2×6 AMRAP:
The workout is an AMRAP (as many reps as possible) in 2 rounds of 6 movements, each with an equal 60 seconds of work to rest ratio:

MINUTE Level 3 Level 2 Level 1
0-1 Deadlift Deadlift Deadlift
1-2 Rest Rest Rest
2-3 Box Jump Overs Box Jump Overs Box Jump Overs
3-4 Rest Rest Rest
4-5 Hang Power Cleans Hang Power Cleans Hang Power Cleans
5-6 Rest Rest Rest
6-7 Muscle Ups Straight Leg Box Dips Bent Knee Box Dips
7-8 Rest Rest Rest
8-9 Thrusters Thrusters Thrusters
9-10 Rest Rest Rest
10-11 Row ror Cal Row for Cal Row for Cal
11-12 Rest Rest Rest
Repeat for Round 2

 Level 3 = 155/100…30/24″ Box
Level 2 = 115/75…24/20′ Box
Level 1 = 75/55….20/12″Box

*Scale weight and movements as needed in progression . Ask your coach for help.
Cool Down

Competitors or athletes wanting to improve your Fitness level:
On the 2 minute x 10

1 Power Snatch + 1 Squat Snatch + 1 OHS

Practice the following movements for 10 minutes
Free Standing Handstands
Free Standing HSPU
HS Walking

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