3 rounds not for time of:
20 wall runs
10 good morning 45/33
10 ghd sit ups
+
3 sets of Seated Dumbell Press x 10, rest 90 seconds between sets
+
“Diane”
21-15-9
Deadlift 225/155
HSPU
Fall Fest WOD Throwdown to benefit the Special Ks of the Special Olympics of GA . OCTOBER 24 8am-12:30pm at CFNF
Sign up to compete below and/or visit our vendor lot and eat lunch at an Alpharetta Food Truck.
WODS are UP! Here they are:(pending testing)
7 minutes to complete a 1 rep max complex of Clean, Hang Clean and Shoulder to Overhead
3 minutes rest to change shoes, unload bar and get water
7 minute AMRAP of:
4 KBS
6 burpees
8 wall balls
PLUS a top scorer BONUS WOD TBA!!!
THREE CATEGORIES:
WODKILLAS- Men 70# KB 20# WB Women 53# KB 14# Wall Ball
BALLERS- Men 53# KB 14# Wall Ball Women 35# KB 10# Wall Ball
MASTERS- Men 53# KB 14# Wall Ball Women 35# KB 10# Wall Ball
Look for specifics on rules of the movements to come.
Register Here: $25
https://secure.jotform.us/form/52355761625155
Share on Facebook
