Peanut Butter Jelly Time

 In The Daily WOD

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WOD 11-2-12

In 15 minutes work up to a heavy set of 10 OHS

Amrap in 7:
• 5 HSPU
• 5 DB Rows (45/30) [per arm] • 10 Burpees
• 10 Hand Release Pushups*

The DB rows will be done in pushup position, in the same fashion as would be done in mutant man-makers.

*The hand release pushups will require you not only to take your hands off the ground, but to touch them together behind your back as well.

After Party: 4 sets of 5 OHS. Use the weight you finished with on the strength set before the WOD. Rest only 30 seconds between sets.

Announcements:
The new shirt order goes in next week. Be sure to put your name on the list!

As an incentive to our members, and to help grow the gym: If you refer 2 new members within a month’s time you will receive HALF OFF your next month’s membership!

Also, anyone the signs up to do their On-Ramp Course from today until Black Friday will get 50 % OFF!!!

The Women’s Only Competition at CFB will be held on December 8th. Mark your calendars ladies!!!!!

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  • Grant
    Reply

    135# OHS
    2 Rds + 7 Burpees Rx

  • Tara
    Reply

    45# OHS 🙁
    2 Rds + 15 reps
    (2 ab mats, 25# DB)

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