Monday October 21, 2013

Congrats to Staci Meredith placing 1st place in the Lumberyard Throwdown Open division this weekend, and Congrats to Coach Jon who placed 2nd in the Elite division. Woo hoo!!

Reminder: MHCF will not have a usual partner WOD on Saturday, we will be hosting the Monster Mash Partner competition all day.  If you aren’t doing the comp or volunteering please feel free to stop by and cheer on the competitors.  It’ll be a fun event!

If you want to stay after the event to celebrate the day and another year at MHCF we are having food!! We will provide the grilling but if you would like to bring something, here is a link for signing up:

http://www3.signupgenius.com/mobile/index.cfm?action=signups.signup&sugtoken=42D1B5A69FA986111F05160E2BC49AC7F58B&backlinkaction=members.signupscreated

Strength: Spend 15 mins to work to max Power Clean – Limited by perfect technique – No bambi knees or wide landings

WOD
500m Row
50 Push Jerk (115/75)
50 Push Ups
50 Pull Up

*15 min Cap

Cool Down

15-10-5

Back Extensions

Triple Unders…count attempts (or Double Unders)