CLOSED

Sorry!  We are closed today.  Many of us are going to be competing in the Civilian Military Combine at Camelback Mountain.  Please join us to cheer everyone on at 10 am.  Food and Beer will be available after the competition.

Also, meet us out after at Smiler’s Bar and Grill on Main Street in Dickson City…at about 6ish…maybe 7ish!

I will not wish everyone competing “Good Luck” because after the way we have all been training, luck no longer has anything to do with it.  Just work hard, never quit and I will see you all at the finsh line.

JERK

1-1-1-1-1-1-1

4 Rounds For Time

Run 400 Meters

50 X Double Unders

DIANE

21 – 15 – 9 Reps of:

225#/155# Deadlift

Handstand Push Ups

An Oldie But A Goodie

Progression:

Burpee Box Jumps

(Complete one burpee box jump in the first minute, two in the second minute, 3 in the third minute and so on and so forth, until you fail to complete the required number of reps in the minute.)

EACH FOR TIME:

3 X Row 500m

(Rest 3-4 Minutes between each row)

REST DAY

Clarks Summit Park WOD

For Time:

Run 800 Meters

Then…

Three Rounds of:

21 X Wall Ball Shots

21 X Toes To Bar

3 Rounds For Time

10 X Push Press

20 X Box Jumps

30 X Hollow Rocks