Tuesday, Jan. 19, 2016

Hump For The Vets Fundrasier

I would like to say a big Thank You to Bruce Cady for his time, effort and energy he’s putting into making this event a success! He has gone above and beyond for this event and we are so lucky to have him as a part of our OIC Family!

We are less than a month away from the event (Feb.13th). There will be a sign up sheet at the box so please consider signing up and making this an event to remember. Bruce has put in the hard work all we got to do is show up, enjoy the hike and work as a team through different activities. We would love to see everyone come out for this wonderful event so bring your family and friends!

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Warm Up: 600 m Run then 2 rounds

  • 10 Air Squats
  • 10 Pass Throughs
  • 10 Step Ups
  • 10 HRPU

Skill/Strength:

Every 2 min for 10 min – 10 Front Squats @ light weight

then

MU Practice – 10-15 min

WOD: 12 min AMRAP 

10 KB G2OH 45/35

10 Box Jumps 24/20

10 Pull Ups


 

* Bonus Core Work – 50 V-Ups