Friday – 110813

Coach Gracey and Coach Marco will be representing Overdrive next Friday November 15 in the “Survival of the Fittest” competition downtown Vancouver! We would love for you guys to come out and support them as this will be the first competition that they will be doing together on a team! Tickets are $30 and will include your admission to the after-party.

SWOD : Front Squats
3-3-3-3-3
WOD : For time
15 Thrusters 135/95
15 Ring Dips
15 Thrusters 135/95
15 Pull Ups
100 Double Unders
1 Ground to Overhead 135/95

Basecamp

Tech : KB Thrusters
5 sets of 5/arm, use lighter weight for good mechanics/form
WOD : For time
15 KB Thrusters/arm(24/16)
15 Push-Ups
15 KB Thrusters/arm
15 Pull-Ups
100 Double Unders/300 Singles
1 KB Ground to Overhead/arm(24/16)