There will not be a WOD at the South Gym (South Logan) Saturday the 9th as most of the coaches are away this weekend. The North Gym (Smithfield) will be open and there will be a WOD at 7:30 am. Also a reminder that Russ Seamons Funeral services will be Saturday at 1 p.m. in the Mt. Logan Stake Center, 565 E. 100 South.
For Time 300 reps following the pattern: 20 second Pull-Ups 10 second Rest 20 second Push-Ups 10 second Rest 20 second Sit-Ups 10 second Rest 20 second Air Squats 10 second Rest
10 rounds for time of 3 Power Snatch 3 Burpees Over Bar 3 Clean and Jerks 3 Burpees Over Bar Rx 75#/55# Rx+ 95#/65# CC 115#/85# If you desire extra work: 3 sets of the following superset 8 Bench Press
3 rounds for time 20 Calorie Bike or Row or .13 mile run 20 Sit-ups 20 Calorie Bike or Row or .13 mile run 20 Deadlifts 20 Calorie Bike or Row or .13 mile run 20 Hanging Knee Raises Rx 115#/85# Rx+ 13