For Time 30 Pull Ups Run 400m 15 Overhead Squats (135/95#) Run 800m 15 Overhead Squats (135/95#) Run 400m 30 Pull Ups ___ THIS WEEK- The Gun Show and Barbelles are going down this week!… Monday 9-22-14

Ladies!! BarBelles kicks off at 7pm next Saturday the 27th!! ___ For Time 100 Double Unders 21-15-9 KBS (53/35#) Burpees 100 Double Unders

GUYS!! Make plans to join us at the Gun Show! It’s a week from tomorrow- Friday, Sept 26th at 7pm! ___ Deadlift 10-8-6-4-2 (climbing) ___ Row 500m x3 Rest 2-3 minutes between efforts.

Open Gym 6-8am & 5-7pm ___ Upcoming Events Free Community WOD- Saturday, Sept 20th at 8:30am Gun Show (aka Guys Night)- Friday, Sept 26th starting at 7pm BarBelles (aka Ladies Night)– Saturday, Sept 27th starting… Wednesday 9-17-14

Back Squat 3-3-3-3-3 ___ 3 RNFT 25′ Double KB Front Rack Walking Lunge (53/35#) 25 Hollow Rocks

“Time Trials” 400M Run 500M Row 100 Pull Ups 100 Push Ups 100 Sit Ups Each of these are for time. You may complete these in any order you wish. Rest as much or as… Monday 9-15-14