Gun Powder

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Congrats to 7 of our athletes that competed in the ” Girls Gone RX ” charity competition this weekend. Ann, Mel , Noreen, Nicole, Kristi, Ashley and Amanda all participated in this girls only comp. For most of the girls, this was their first competition! This was a unique competition in a number of ways, first all ladies , second there were no division – all RX , so for a lot of ladies there was some real difficult movements to accomplish with no scales available. I think this is a great learning experience for all competitors not only to get a taste of competition but mainly to see where you can improve across the board. Whether conditioning, double unders , strength or mobility, you can now look back and see where we need to improve. The discipline of hard work, begets further discipline. Super proud of all the ladies and doing it all for a such a great cause …. the tatas

WOD . 10 . 23  . 17


On the 2 minute for 5 sets do the following complex , try and build each set.

1 deadlift

1 hang squat clean

1 front squat

1 push jerk

1 split jerk


“Gun Powder ”

amrap 9 min

3 Clean and Jerks 155 / 105

6 Push Ups

9 Squats



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