FIFTIETH BRO SESSION ANNOUNCEMENT

AMRAP30 with a Partner:

• 1st person = 7x hang snatch (75#/55#)
• 2nd person = max hand release push ups
• Switch after the snatches are completed. 
• Score will be the # of push-ups for the team.
• If no partner, then do 7x hang snatch and 10 HR push-ups.

WOD DATE AND TIME: SUNDAY 2/7 @ 12 NOON

FORTY NINTH BRO SESSION ANNOUNCEMENT

AKA ALLAN'S GOING AWAY BRO SESSION

"The Iron Triathlon"

Reps 1.2.3.4.5.6.7.8.9.10.11.12.13.14.15.16.17.18.19.20 of:

• Deadlift 225#/155#
• Bench Press 185#/115#
• Clean 155#/85#

*There will be a bonus exercise thrown in to offset the Bench Press portion. This will be explained on Saturday.

WOD DATE AND TIME: SATURDAY 1/30 @ NOON

FORTY EIGHTH BRO SESSION ANNOUNCEMENT

For Time:

• 100 Ball Slams (20#/14#)
• 100 Wall Balls (20#/14#)
• 100 Sandbag to Shoulder (80#/60#)

Then Immediately Into:

• 100 Curtis P (95#/65#)
• a Curtis P is a barbell complex consisting of a Power Clean, Front Rack Lunge with the right leg, Front Rack Lunge with the left leg, and finished with a Push Press

WOD DATE AND TIME: SUNDAY 1/10 @ 12:30PM

FORTY SEVENTH BRO SESSION ANNOUNCEMENT

“Ryan” 

5 rounds for time of…

• 10x push press (135#/95#) 
• 20x step ups (24in box) 
• 10x deadlift (225#/155#) 
• 200m farmers carry (140#/80#)

*After Round 1 -- Run 800m

*After Round 2 -- Row 1K

*After Round 3 -- 200 Double Unders

*After Round 4 -- Bike 1 Mile

*After Round 5 -- Ski Erg 800m

WOD DATE AND TIME: SATURDAY 1/2 @ 12:30PM

FORTY SIXTH BRO SESSION ANNOUNCEMENT

For time:

• 30-20-10
• Wall Balls
• Sit-ups

Then,

7 Rounds:

• 7 Cleans (135#/95#)
• 7 Bar Facing Burpees
• 200m Sandbag Run (80#/60#)

WOD DATE AND TIME: SATURDAY 12/19 @ 12:30 PM

FORTY FIFTH BRO SESSION ANNOUNCEMENT

2 rounds:

•  Run 1 mile
•  Row 2,000 meters 
• Run 800 meters 
• 50 burpees 

*rest 5 min between rounds

THERE IS NO SCHEDULED DATE AND TIME FOR THIS BRO SESSION.

FORTY-FOURTH BRO SESSION ANNOUNCEMENT

Barbells For Boobs

"Grace"

For Time:

• 30 Clean and Jerks (135#/95#)

As many of you may already know this is one of our signature annual fundraisers and the cause is near and dear to our hearts. The monies raised through this event go toward the preventive care and treatment of breast cancer. We are asking everyone to join us either Saturday or Sunday at regular class times to perform this benchmark WOD. We are also asking for a small donation of $35 that will immediately be pledged to Mammograms in Action.