Reminder: Anyone who brings a friend in the month of September that joins gets the month of October on us. If you are a couple the first person you bring that joins gets the primary a free month and if you get two people to join the both of you get a free month. How about them apples!
12 min AMRAP:
5 conventional deadlifts 225/155
5 left handed kb snatches 2/1.5 pood
5 right handed kb snatches 2/1.5 pood
post rounds to comments
*Everybody keep in mind: scaling and modifications are always available. Just see coach for options.
Reminder – The first of the month is here and so are dues. Please cover your dues by Friday if possible and by the 5th at the latest. If you are new and have just made a payment, you’re good. If you’re not sure, ask.
Training refers to activity that improves performance through a measurable organic change in the body.
Practice refers to activity that improves performance through changes in the nervous system.
Sometimes we feel like we can’t do something when in fact we have all the physical abilities and training capacity we need. PRACTICE, PRACTICE, PRACTICE.
We recommend all our newer athletes show up and learn proper body mechanics and exercises that will be in upcoming WODs. Those of you familiar with what we do can work on a PR, a weak lift or we will teach the butterfly pull up.
Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.
Warm Up: Bergener, elbows to arches
Complete as many rounds as possible in 20 minutes of: 115 pound Push press, 10 reps 10 KB Swings, 1.5 pood 10 Box jumps, 24 inch box