Tuesday, September 23, 2014

WOD - WEDNESDAY, SEPTEMBER 24TH 2014

GUYS MY TEAMS MATCH IS TOMORROW NIGHT AT 5PM IN CHARLOTTE VS THE SAN FRAN FIRE.  I GOT THE START AND WILL BE ON THE GRID STARTING AT RACE #5.  FIRST COUPLE RACES ARE SUPER HEAVY SO I WILL NOT BE IN THOSE BUT STARTING AT RACE 5 I WILL BE OUT THERE.  GO TO NPGL.COM AND YOU CAN WATCH LIVE!

WE WILL BE DOING OUR ANNUAL BARBELLS FOR BOOBS FUNDRAISER AT CROSSFIT FLOYD BENNET FIELD ON OCT 11TH AT 10AM.  MORE DETAILS TO FOLLOW.



WARM-UP
500M ROW
3 MIN STRAIGHT 1 MIN FRONT PLANK 1 MIN SIDE 1 MIN OTHER SIDE
REVIEW AND DRILL DEADLIFTS

STRENGTH
15 MIN FIND 1RM DEADLIFT

WOD
"DIANE"
21-15-9
DEADLIFT (225/155)
HSPU

RESULTS FROM 9/23/14

RESULTS FROM 9/23/14

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