HAPPY MONDAY!!! "Yesterday you said tomorrow- Just do it"

Barb, Amy, Tasha and Kim at the Later Gater 5K

SESSION 1:
With a running clock…
1. at the 0:00, ARMPAP 5 of:
10 Bar Facing Burpees
15 Thrusters, 95/65
20 C2B Pull ups

2. at the 5:00
5 mins to establish a 5RM Low Hang Snatch – low hang is below knee, but off the ground

3. at the 10:00, for time:
25 OHS, 135/95
75 Double unders
25 Cal Row
75 Double unders
25 OHS, 135/95

Must use the same barbell for all three wods, and you are responsible for changing your own weights.

SESSION 2:
1. Squats
6×6 Back Squats, across
We have 2 more weeks of this squat cycle – stay focused, stay committed.

UPCOMING EVENTS

Our snatch (Nov 8th) and clean and jerk (Nov 15th) clinics with Coach Kenny 11am-1pm
GET SIGNED UP HERE

Nov 22nd-

http://vbrunway5k.org

5K and Plane Pull

@Aviation Museum

Please sign up! We are

one of the sponsors for the

event and would love to see YOU!

NOV 22nd, 5pm FALL FESTIVAL AT UNRIVALED

THE BATTLE SERIES- An online competition set up to raise money for a foundation that Brittany Gill started to help other CrossFitters with Cancer, check out the link, sign up! We will be doing the WOD's each Saturday (there is Rx/Scaled/Masters)
https://www.everyday-warrior.org/workouts/


TOM SROKA SEMINAR Jan 10th, 2015 http://www.thestrengthagenda.com/crossfit-unrivaled-weightlifting-clinic/