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Tuesday, September 7, 2010

Tuesday Night, Get it Done

Countdown to the Mud Run 17 DAYS!

It doesn't have to be fun, to be fun...

Event 1: "Get it Done"

Run the club 4 times

5 x overhead plate carry to the street and back (25/ 35)

100 Burpee Box Jumps, 20"

200 Pushups
All team members will work at the same time to finish the above tasks. Each team can split the movements and reps up as they see fit.
you have 25 minutes or to the finish of the workout, whichever comes first!

Event 2: "Barbell Up Ladder"
15 minute up ladder of:
Athlete 1: Deadift
Athlete 2: Power Clean
Athete 3: Ground to Overhead

Each team will have one barbell. Athlete one will complete 1 DL, Athlete two will complete 1 PC and athlete three will complete 1 GTO. The team will then repeat the same order, but will do 2 reps each, then 3 reps, and continue as high as possible in 10 minutes. Once the team starts the bar is not allowed to rest on the ground till the 10 minutes is over (all reps are touch and go and you must pass the bar from athlete to athlete when transitioning). If the bar rests on the ground there is a 2 burpee penalty for all team members.

Event 3: "Relay Race"
Hill Sprints
The start of the "Relay Race" is the end of the "Barbell Up Ladder" event (when the 10 minute mark of event 2 sounds, that is the "GO" for this wod). One team member willsprint the hill and then tag the next team member. Continue "relay-style" until all 3 team members have run 5 hill sprints.

People who are unable to motivate themselves must be content with mediocrity, no matter how impressive their other talents.

-Andrew Carnegie

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