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Thursday WOD Sep 14

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Announcements

Search – JAKarellis on FB to join our private group to keep up to date with our shenanigans 😀

50-50 Raffle for Charity, tickets at office
Happy Birthday to Ez Steyger Tuesday and Kurt Ninness Friday
Fittest of the Field Sept 23rd come and Cheer our JAK Teams!

CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

5 TGU R/L

5 Hollow Rock

100m Run

3 TGU R/L

10 Hollow Rock

100m Run

2 TGU R/L

15 Hollow Rock

100m Run

** OH mobs

Weightlifting

A: Snatch Balance (5 x 1)

AHAP up to 105% of 1RM

B: AirDyne Sprint for Time (3 Rounds for time)

30/20 Calories

X 3 Rounds

2min Rest

WOD

Metcon (Time)

Buy in: 800m Run

18-15-12

OHS (50/35kg)

Plate Sit-ups X2 (20/10kg)

Cash-out: 800m Run

RX+ 60/40kg