WOD
Deadlift
10-10-10-10
Out of town workout
150 Bupees

WOD
Row 1000
Then
5 Rounds
10 Pullups
10 Snatches (95/65)
Out of town workout
As many rounds as possible in 30  min
Run 800 meters
20 Pushups

WOD
“Elizabeth”
21-15-9 reps of:
Clean 135 pounds
Ring dips
Out of town workouts
Run 400
21 Burpees
21 Box Jumps
Run 400
15 Burpees
15 Box Jumps
Run 400
9 Burpees
9 Box Jumps

Come out Saturday to participate in a great workout and a great cause. We will be open to anyone not just members,  for all of our classes. We hope to see you all there and. If you don’t know what fight gone bad is look here!
www.fgb4.org/
WOD
Overhead Squat
3-3-3-3-3
Out of town workout
100 Pushups
100 Squats
100 Burpees

Check out this article: It’s FOOD that’s the problem, not insurance.
http://www.nytimes.com/2009/09/10/opinion/10pollan.html?_r=4&pagewanted=1

WOD

For time:
15 Handstand push-ups
30 Pull-ups
12 Handstand push-ups
24 Pull-ups
9 Handstand Push-ups
18 Pull-ups
6 Handstand Push-ups
12 Pull-ups
3 Handstand Push-ups
6 Pull-ups
Out of town workout
For time:
15 Handstand push-ups
30 Burpees
12 Handstand push-ups
24 Burpees
9 Handstand Push-ups
18 Burpees
6 Handstand Push-ups
12 Burpees
3 Handstand Push-ups
6 Burpees

WOD
Front Squat
3-2-2-2-1-1-1
Out of town workout
5 Rounds
10 Pushups
20 Squats
30 Burpees
Rest 1 min.

WOD
Row 500
Then
5 Rounds
10 Push Press (95/65)
20 Box Jumps
Out of town workout
Run 800 meters
Then
5 Rounds
20 Burpees
10 Handstand Pushups

WOD
9-15-21-15-9
Wallball (20/10)
Burpees
Out of town workout
9-15-21-15-9
Box Jumps
Pushups
Burpees

WOD
“Cindy”
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
Out of town workout
Complete as many rounds in 20 minutes as you can of:
5 Burpees
10 Push-ups
15 Squats

WOD
10-9-8-7-6-5-4-3-2-1
Kettlebell Snatches (52/35)
Box Jumps
Pullups
Out of town workout
10-9-8-7-6-5-4-3-2-1
Handstand Pushups
Burpess
Box Jumps