Friday, September 20, 2013

There are 2 more spots left for Jake’s muscle up clinic on Saturday and 3 more spots for the 10 am rowing clinic on Sunday.

Don’t forget to start getting your teams together for the Members Only Team Competition. This event is officially unofficial. Team name and costumes required. All events are totally made up, silly and fun. Actual strength and speed not required.

WOD#1 for the Team Comp is Partially Revealed!

WOD 1 – “TEAM QUACKIE” Jackie’s crazy sister…..

Hula Row

Thruster Busters

Pull Up Pull Ups

WHAT DOES THAT MEAN?!??!! Sign up and we’ll reveal more!

Come out to Fluor Field around noon on Saturday to cheer on our Apex Games Competitors! We have a few spectator passes. If you know you are coming to watch, email swamprabbitrossfit@gmail.com and ask for a free spectator pass before we run out! Spectator passes are $5 at the event.

Warm Up

200m Run

3 x 10

SPT/Good Mornings/KBS

WOD

Randy

75/55 pound Power snatch, 75 reps for time.

10 Min Cap

Randy-th.jpg

Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 6 in the line of duty. Our thoughts and prayers go out to Officer Simmons’ wife and two children.

 Skills

OTM x 12:

 Odd:  3-5 Muscle ups

7-10 Ring Rows 

Even:  4-6 Squat Therapy