Deadline to register for the Bulldog Battle is tonight! This comp will have 4 WODs + a Final WOD  for the top 2 Teams (Male + Female) in each division. SIGN UP HERE

TODAY'S W.O.D:

Strength 101 @ 8:00 am
A. Every minute for 9 minutes
     1st minute: High Knees, 45 seconds
     2nd minute: Kickbacks, 45 seconds
     3rd minute: Sotts Press, 45 seconds

B. Every 3 minutes for 15 minutes:
     3 Power Snatch + 2 Overhead Squats + 1 Hang Squat Snatch. Increase load.
     Last completed on 10/20/15.

C. Three rounds for time**:
     12 Weighted Hip Extensions (35lb/25lb) + 10 Straight leg Deadlifts (50kg/35kg) +
     24 Hip thrusts (floor with a slam ball on pelvis, 50lb/25lb)
**Rest 1 minute between rounds

9:00 am Class
A. Thirty seconds ON and thirty seconds OFF for 5 minutes:
     10-meter Shuttle Runs
**Rest 2 minutes
B. Thirty seconds ON and thirty seconds OFF for 5 minutes:
     Wall Walk Ups (AMRAP)

C. Three rounds for time:
     400 meter Run
     15 Shoulder Press (95lb/65lb)
     9 Dead-hang (strict, no kip) Pull-ups

Record scores to Members Area.

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