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Thursday-10/12/2017

11
Oct

Thursday-10/12/2017

Note:
Gym will be CLOSED Friday 7:30pm ONLY (5:30pm & 6:30pm now open) and Saturday due to Central Florida Throwdown. Comp starts at 8:00am, come out and support your fellow junkies!
Info below:

Date: October 13-15, 2017

Venue: SUN n FUN, 4175 Medulla Rd, Hangar B, Lakeland, Florida, 33811

Friday
4:30 – 8pm Floater WoD in the Sunset Grill Pavilion with live DJ and Bar.

Saturday
8:00AM – 8:15AM -Opening ceremonies:
Opening Statements
Presentation of Colors
Veteran Suicide Prevention Project Presentation and Oath Taking
Singing of National Anthem
4:15PM – Close of Day 1

Sunday
8:30AM – Day 2 of competition begins
3:30PM Podium & Closing Ceremonies

CrossFit
(5:30 & 6:30pm)
WOD
100 DUBs or Singles
then
10 RFT of:
5 Pull-ups or Ring rows
10 Push-ups (Scale if needed)
15 Air Squats
then
you have 8 minutes to find your 1 rep max Clean=P or Power Clean=F

Barbell Club (7:30pm)
Week 2
A) Split Jerk (BHTN)
2@45%, 2@50%, 2@55%, 2@65%

B) 1 Clean from 14 inch Blocks
EMOM for 9 mins @75%

C) OH Yoke Carry (scale if needed)
30-45sec of work rest 1:1

Post your scores to the Whiteboard.

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