HOSTED BY

OUR ONLINE COMPETITION is ON September 5 and September 12

All Proceeds Are Donated to Local Rescues or Advocacy Initiatives, Help Animals in Need, and Toward Emergency Funds for Rescues
This can be done in your home gym (must upload a video) or you can come to our gym and we will judge you!
WOD #1 “HANK”
9/5
5 Rounds for time
RX/Masters
3 Bar MU’s
6 Clusters (95/65 Barbell or 50/30 DB)
9 Handstand Push-Ups
Scaled
3 Pull-Ups
6 Power Cleans (95/65 Barbell or 50/30 DB)
9 Hand Release Push-ups
Fitness
3 Ring Rows
6 Russian KB Swings (35/26)
9 Burpees Over the KB
Meet hank

This workout is named after Hank. A good samaritan (Eric S.) found Hank tied to a telephone pole, abandoned, on the hottest day of the year. He took him to the vet, got him treated, and then took him in. The rep scheme is significant as he was found on June 9th. 

WOD #2
9/12
8 min to establish
3 rep max
RX
Snatch
SCALED
CLEAN (POWER OR SQUAT)
FITNESS
BACK SQUAT
WOD #3
9/12
8 min AMRAP
ASCENDING
2 SHOULDER TO OVERHEAD 
2 BURPEE BOX JUMPS/STEP OVERS/STEP UPS
then 4 STO, 4.., 6, 6.. etc. 
RX/MASTERS
95/65 BB OR 50/35 DB, BURPEE BOX JUMP OVER 24/20
SCALED
75/55 BB OR 35/25 DB, BURPEE STEP OVER 24/20
FITNESS
EMPTY BAR (45LB)/ 15 DB, STEP UP (20/16)