Monday 9.10.18

 5 Year Anniversary Party - Save a Horse Ride a Cowboy!

5 Year Anniversary Party - Save a Horse Ride a Cowboy!

Gunner Notes:
1.  6 year Shotgun Anniversary party!  Hip Hop Theme! Join us in a night celebration of 6 years of friendships and fitness.  Food sign ups will be posted this week.  Everyone bring a NERF GUN!!

3.  Team Series - Starts Sept. 19.  Grab a partner and consider participating!   Scaled and Rx WODs will be provided.  We will be doing the WODs during class times on Thursday, Friday and Monday.  You'll be doing the WODs anyway - might as well sign-up!  If you do, be sure to write their name on the side whiteboard.  

Strength:
Every minute, on the minute, for 12 minutes:
1 Jerk Dip w/ 2 sec. pause + 1 Push Jerk @ 70-75%

WOD: "Jacked and Diane"
200 Meter Run
21 Deadlifts (225/155)
200 Meter Run
18 Strict Handstand Push-ups
200 Meter Run
15 Deadlifts (225/155)
200 Meter Run
12 Strict Handstand Push-ups
200 Meter Run
9 Deadlifts (225/155)
200 Meter Run
6 Strict Handstand Push-ups

Sc:  Dumbbell Strict Press 50/35 or Less
DL - 155/105

Mandi Reading