| Fitness | Performance |
| A. 15 Min Cap | A. 15 Min Cap |
| 3 RFT of: | 3 RFT of: |
| 10 Goblet Squats | 10 Front Squats 135/95 |
| 15 Ring Rows | 20 Pull Ups |
| 25 DU’s or :60 | 50 DU’s or :90 |
| Rx+ = 185/135, C2B PU, 50 DU’s | |
| B. | B. |
| Front Squat | Front Squat |
| 3 x 5, across | 3 x 3, across |
| Extra Work: | |
| -7 Sets of the following Pull Up Complex: | |
| 3/2 Strict C2B+3/2 Strict PU + 3/2 Kipping C2B PU | |
| -10 x 35 unbroken DU’s for time |
Mark your Calendars for July 12th from 9-1. We will are having our AM vs. PM Throwdown 2014.
AM = 530,630,900, 1200
PM = 430,530,630,730
WOD #1
Sled Push & Burpees
12 Min AMRAP, Distance
2 Person Sled Push while other members of team accumulate as many burpees as possible
1 Burpee = 1 ft. to be added to total distance pushed
WOD #2
10k Row
Each team will have 4 Rowers set to 2500m. All rowers have to be zeroed out.
WOD #3
10 Min of “Team Cindy”
5 Pull Ups, 10 Push Ups, 15 Air Squats
Each member completes as many rounds as possible and total rounds will be tallied at the end.
WOD #4
30k Ground to Overhead
Each team will have 4 bars with set weights
WOD#5 (Relay Style)
“Karen Medley”
Start on one side of the gym
Up and over 20′ box
5 KBS
Up and over 24′ box
5 Abmat Sit Ups
Up and Over 30′ Box
10 Wall Balls
“Grand Finale”
1 vs. 4
Hudson Fricke (7th Fittest Man in the Southeast Region) vs. Jake, Jess, Brandon and William.
Each one 1 of us will do a CF “Girl” WOD (Fran, Isabelle, Grace, Diane) and Hudson will do all four.
If your business would like to donate anything to make the event the best it can be, please send an email to [email protected].
We are raffling some prizes, including 2 Kelly VanLeeuwen Massages! Our friends at WOD Graphics/TPM have donated an AM/PM banner that we’ll keep in the gym with all sponsors names on it.