WOD for Thursday October 12th:

WORKOUT OF THE DAY

FITNESS

A1) Conventional Deadlift: 5×5 DELOAD, light weight … go back to week 2
weights. Rest 1min.
A2) Strict Supinated Pull-up: 5×3 ascending if possible. Rest 2min.
B) 3 Rounds for Max Reps:
1min Row for Cals
1min NP Burpees
1min Situps
1min Rest

PERFORMANCE

A1) Conventional Deadlift: 5×5 DELOAD, light weight … go back to week 2
weights. Rest 1min.
A2) Strict Supinated Pull-up: 5×3 ascending if possible. Rest 2min.
B) 3 Rounds for Max Reps:
1min Squat Clean 135/95
1min Burpee Over Bar
1min Double Under
1min Rest

THOUGHT FOR THE DAY

Coming together is a beginning; keeping together is progress; working together is success. ~ Henry Ford

ROCK RUN FUNDRAISER

A fun and challenging 2 mile extreme obstacle course race with a purpose.  Proceeds will support several charities doing work locally and beyond including support for local veterans, addiction, children in poverty and human trafficking.