WOD 10/1

Weekly Buy In/Cash Out
:30 Static Hang w/Chin over bar
(Chest to bar if possible, Fraction/Weight as needed)

3 Sets
RDL 6-8 @ 4111 tempo
Rest :30
Handstand Hold/Push up for :30  (51X1 Push-up tempo, only do PU if you can maintain control all the way to the bottom)  Rest :90


5 Rounds
20 Flutter Kicks
10/Arm  Unbroken Single Arm Push Press
20 Abmat Sit-ups
10/ Arm Unbroken DB Power Snatches
M:35 lb, W:20  lb

You have to decide what your highest priorities are and have the courage – pleasantly, smilingly, nonapologetically – to say ‘no’ to other things. And the way to do that is by having a bigger ‘yes’ burning inside. The enemy of the ‘best’ is often the ‘good. – Stephen Covey

Nutritional Ignorence

-Our lost and found box will be emptied on Sunday, October 10th!  Please look through it and take your belongings:)
-Ladies Night is coming up again this Monday, October 4th.  We will be meeting at 7:30pm at Red Table Coffee at 6000 S. Congress Suite 106.  See you all there!
Watch Coach Chad, Nugget, Wes, and Team Snatchasaurus Rex compete in the USAW/CF Meet this weekend HERE
Nugget lifts @ 10 AM
Chad lifts @ 3 PM
Wes lifts @ 3 PM

Great work from everyone last week @ FGB!

AM Results  
C.C. 11:04 (MOD)
Cat 12:27 Rx
Juan Carlos 12:05 (30lbs)
Betsy 12:08 Rx
Ryan 13:55 Rx