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Friday, 10-11-13

10
Oct

Friday, 10-11-13

Oh snap it’s the one and only Rod Steel’s birthday!!  Haha happy birthday new Papa Rob-o!!
 
TOMORROW’S MASTER’S HEAT SCHEDULE FOR ACF ATHLETES – Melody, Julie, B-RAD, Pete
Melody – 9:30am – WOD1
B-RAD – 9:30am – WOD2
Julie – 10:00am – WOD1
B-RAD – 1:00pm – WOD1
Pete – 2:00pm – WOD2
Melody – 3:30pm – WOD2
Julie – 4:00pm – WOD2
Pete – 6:00pm – WOD1
The schedule is a little different than your typical day of competition with WOD 1 & 2 scheduled all day.  To see the WODs, movement standards, heat schedules, etc please visit FrontRangeCrossFit.com
GOOD LUCK YOU GUYS!!! WORK HARD, HAVE A TON OF FUN, AND BE PROUD OF YOURSELVES!!!
 
Workout of the Day
Another pyramid chipper…but this one should be FAST!
For Time:
10 Power Snatch 115/95
15 Shoulders to Overhead 115/95
20 Back Squats 115/95
30 Pull-ups
20 Back Squats
15 Shoulders to Overhead
10 Power Snatch
 
Post WOD – 3×20 GHD sit-ups or 3×30 fast tempo abmat sit-ups

Post your scores to the Whiteboard.

 

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