7.6.17

As some of you may know, Scott G's wife has been battling Multiple Myeloma for months now (it's a type of cancer that attacks plasma cells which are responsible for creating antibodies and fighting infection). Thankfully she is in remission!! They have accrued an excessive amount of medical bills and we want to try and help the best we can! What better way than with an In house competition/fundraiser? This competition will be individual and you've got to pay to play :) The cost per person will be $35 (if you would like to give extra that's great!). More details to come on times, WODs and divisions. There will be a sign-up sheet by the whiteboard and we are planning to potluck and hang out afterwards. If you do not want to compete but want to come for potluck there will be a separate sheet for food. We are looking forward to a GREAT turnout!

Individual warm-up
300m run/row
10 leg swings
10 PVC good mornings
10 leg hugs
10 groiners

Group warm-up
5 world's greatest stretch
10 leg swings
:30 couch stretch
:45 hip distraction
10 russian baby makers
20 monster walks
10 hip bridges B/10 hip bridges one legged

A. Strength
Tempo/Pause Front squat
5 x 2 @ 75-80%
-rest 2-3 minutes between sets-
*3 seconds down, 3 second pause at bottom

B.Conditioning
5 rounds
200m run
8 hang power cleans 115/75
8 push presses 115/75