FGB V Tomorrow! Fri, Sept 24th (100 DOB Day 86)

FGB V, tomorrow, 8am-Noon at CrossFitOP. Hangout at Salsa’s after the Fundraiser
To register for donations, go to the webpage linked to this banner and signup under CrossFit Hampton Roads.  Donations will be accepted at the event in the form of Cash or Check.

If you are Doing FGB tomorrow, then Today’s WOD is:
Shoulder Press
  3 @ 65%
  3 @ 75%
  3 @ 80%
  1 @ 90%
  1 @ 95%
  1 @ 100+%


If you are not coming for FGB tomorrow, today’s WOD is FGB:
3 rounds for total reps of:
  1 minute AMRAP Wallball to 10′ target
  1 minute AMRAP SDHP
  1 minute AMRAP Boxjump
  1 minute AMRAP Pushpress
  1 minute AMRAP Row (for calories)
  Rest 1 minute

The 4 classes of loading are:
1. Class A: Standard Men = 75lb push-press and SDHP, 20lb wall- ball and 20 inch box jump
2. Class B: Modified Men/Standard Women = 55lb push-press and SDHP, 14lb wall-ball and 20 inch box Jump
3. Class C: Intermediate = 35lb push-press and sumo deadlift high pull, 8lb wall-ball and 20 inch box Jump (step ups are okay)
4. Class D: Beginner/Kids = 15lb push-press and sumo deadlift high pull, 4lb wall-ball (can be lowered to 8 foot target) and 10 inch box jumps

Post-WOD mobility:  Achilles

LIVE STRONG!!

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