12/2/14 – Rookie Rumble 6

RookieRumble6

It goes down this weekend!

We have one hell of a party happening this Sunday. The Coalition Outreach is in full affect! We have some serious squads of some bad ass people representing the gym at Hercules CrossFit.

We have 4 teams competing…

Dawn and Janee – Team Viva
Melissa and Teresa – Team Coalition
Daniel and BJ – Team Ve Hana (Heat 7)
Aaron and Kevin – Team Ve Hana (Heat 11)

WOD #1
Team Viva – 8:30 AM
Team Coalition – 9:10 AM
Team Ve Hana – 9:30 AM (Heat 7)
Team Ve Hana – 10:10 (Heat 11)

WOD #2
Team Viva – 10:50 AM
Team Coalition – 11:30 AM
Team Ve Hana – 11:50 AM
Team Ve Hana – 12:30 PM

WOD #3
Team Viva – 1:00 PM
Team Coalition – 1:40 PM
Team Ve Hana – 2:00 PM
Team Ve Hana – 2:40 PM

Wear your favorite Coalition apparel and come represent!

– Joey

_____________________________________________________________________

Workout of the Day

Three sets, not for time, of:
Alternating Pistols – 6-10 reps
Bottom’s Up Kettlebell Walk – 100′ each arm
Pull-Ups – 10 OR
Muscle-Ups (Bar or Ring) – 3-5 reps
+
Three rounds for time of:
10 Ground to Overhead (135/95 lbs)
400 Meter Run

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