THURSDAY 140410

Ten Rounds For Time of:

Deadlift, 15 repetitions
Hand-Release Push-up, 15 repetitions

Rest as needed then complete the SEALFIT Pull-up Challenge

Note: Weight for the Deadlift is up to 135lb. for men and 95lb. for women. For the SEALFIT Pull-up Challenge: Max full reps. No time limit. Can drop one arm at a time but cannot drop down. When your feet touch the ground you are complete. Dead hang Pull-ups. Standards: hands facing forward, thumb around bar, full extension at the bottom, chin above bar at top, complete with full extension at bottom. No kipping, no swinging of any kind. Who can complete the WOD in 15:00 or less and complete 10 “SEALFIT” Pull-ups?

Sandra will get your RIPPED!

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Our very own Sandra will be teaching a RIPPED Seminar this Saturday at our Krav Maga studio from 1:00 to 3:00 PM. Sandra is a very respected and well known RIPPED instructor and we are fortunate to have this new offering at our gym. This Seminar is free to CrossFit Amundson Athletes and the public. Following the Seminar, Sandra will be teaching a RIPPED class at the Krav Maga gym on Wednesday mornings at 11:00 AM. This class is free to all CrossFit Amundson Athletes and is available to the public for a $10.00 drop-in fee or $35.00 monthly autopay.

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The CrossFit Amundson Yoga and Mobility Program meets tonight from 6:00 to 7:00 PM. We recommend arriving to this class by 5:45. This class is free to all CrossFit Amundson Athletes and available to the public for a $10.00 drop in or $35.00 monthly auto-pay.

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