WOD
On the minute for 10:00 complete:
100 Meter run
Max bar muscle-ups in remaining time

STRENGTH

A) Close grip Bench Press @ 50% of 1RM
1-2-3-4-5-6-7-8-9-10
Then,
Wide grip bench press
10-9-8-7-6-5-4-3-2-1

*Rest as needed between sets

B) 2 Rounds of:
12 dips (utilizing box)
10 Seated overhead dumbbell triceps extension (each arm)
10 Single arm triceps band pull down
8-10 Hand-release push ups

C) 3 Super sets of:
:30 Plank hold
:30 Plank hold Right side
:30 Plank hold Left side

Free Community Workout
Saturday, October 1st, 2016

Join us for a Free Community Workout this Saturday at 8:00am. Bring family, friends and/or coworkers to try CrossFit with no commitments. This is a great opportunity! Please arrive 10-15 minutes early to fill out a waiver if you haven’t done so already. Receive 50% OFF Group Fundamentals if you sign up at a Free Community Workout offered every 1st and 3rd Saturday of the month. (Regular Price $100)