WOD for Friday October 30th:

3rd ANNUAL GLEN WOD

to BENEFIT the Glen Doherty Memorial Foundation

Saturday November 7th 8:30am

 You must register online to reserve your time slot.  Heats of 10

CLICK HERE TO REGISTER

Please bring a check payable to Glen Doherty Memorial Foundation for $25 for each participate

Or click here to donate directly to their website and bring your receipt as proof of payment

 CLICK HERE TO DONATE DIRECTLY TO GDMF

 

WORKOUT OF THE DAY
STRENGTH:
5 Sets
3 OHS @ 3211

or make up Back Squats
Every :90 for 15 Min
Snatch Complex
1 Snatch Grip Deadlift
3 Hang Snatch Pulls
1 Hang Squat Snatch
@50% 1RM
WOD:
Fitness
Performance
7 Rounds
15 Wall Ball Shot Sit Ups
7 Burpees
200m Run
Every 3 Min for 21 Minutes
6 Burpees
8 Heavy Russian Swings
10 Cal Row
ALL MAX Effort Sets

 

Thought for the Day:

“Work hard for what you want because it won’t come to you without a fight. You have to be strong and courageous and know that you can do anything you put your mind to. If somebody puts you down or criticizes you, just keep on believing in yourself and turn it into something positive.” –Leah LaBelle

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