Dari

Saturday Nov 17 2018


Good luck to all the hunters out in the woods this morning, keep safe!
To all the non hunters out there please join us this morning for our weekly Free Community Workout at 8:15am. 
Have a great Saturday!
1.) Dari
5 Rounds 
15 Hang Cleans 95/65lb
500m Row
*2.) 5 rounds
12 GHD Sit-ups 
20 Banded Twists (10L/10R)
10 Single Arm Dumbbell Push Press 60/40lb
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Whiteboard
14:52 assult bike
Free Wod and some other stuff
400m run on treadmill because no tower 🤷‍♂️
17:33. 2 rounds of hang cleans then 3 rounds of hang power
At home. I assumed hang squat cleans?
EC with Chris and Brett
Tried to catch Ashley ... unsuccessfully. Haha! EC w/ Jimbo. 💪🏻
Barbell Complex: 5 front rack lunges, 5 overhead lunges, 5 OHS - 95, 115, 135, 155, 175, 185# / 3 rounds of 100 foot yolk walk (Qty2 45s on each peg of the yoke) and 10 sandbag-over-yoke-bar with the 150# sandbag / Burpees over yoke bar. Yoke adjustment was 6 holes from the top of the uprights. / 300 feet of overhead yoke walk with no additional weight.
***Mod w/: #26 SA KB Cln & 0.7 mi Ass.Bike 🤢 EC:✓