8/22/14

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WOD For Dogs:
  • Please join us for our WOD for Dogs event, which supports 2 great rescue organizations: Wallace the Pit Bull Foundation and Alive Rescue
  • Sign Ups for the workout will begin at 7:30PM, and the workout will start at 8:00PM.
  • All are welcome to participate and/or watch.
  • $10 suggested donation at the door ¬†(all proceeds go directly to the charities)
  • Donations can be made¬†at our Fundraising Page!
WOD for Dogs Workout:

**Note this workout can be scaled to accommodate all levels of fitness
3 Rounds:

  • 1 min Thrusters (75/55)
  • 1 min KBS (55/35)
  • 1 min Jumping Air Squats
  • 1 min Burpees Over Bar
  • 1 min 5M Sprints
  • 1 min Rest
Conditioning:

4 Rounds:

  • 3 Squat Cleans @ 75% 1RM
  • 100 Single Unders

then,

  • 15 Thrusters (135/95)
  • 100m Bear Crawl
Strength:

A. Front Squat: 4×5 @ 32×0 Tempo
B. RDL: 3×8 @ 40×0 Tempo

Extra:

A. Strict Press: 3×8
B. Spend 3 minutes in the bottom of a squat with a KB
 

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