Tuesday September 24th, 2013

Tentative Schedule for the Fall Brawl:
8-830.  Check in.  Get scorecards and t-shirts.
830-840- movement standards for WOD 1 and WOD 2.
840- 900 - warm up WOD 1
900-930- WOD 1 part 1
930-1000 WOD 1 part 2

1030 WOD 2,  heat 1 - scaled women at Binghamton University track
1045 WOD 2,  heat 2 - scaled men
1100 WOD 2,  heat 3 Rx'd women
1115 WOD 2,  heat 4  Rx'd men

break or make up  1130-1230

1230 WOD 3   heat 1
1250 WOD 3   heat 2
110 WOD 3     heat 3

150 final WOD heat 1   Rx'd women
210 final WOD heat 2   Rx'd men


CoreFit:

3 sets of:it
A1. Back Squat x 8-10 reps @ 3011 --adhere to the tempo. This is half the battle!
Rest 45 seconds
A2.Russian Step-Ups x 10 reps each leg
Rest 45 seconds
A3. Ring Row x 8-10 reps
Rest 45 seconds

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In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 10 minutes of:
10 Burpees
100 Meter Run

CrossFit:

Four sets of:
A. Back Squat x 4-6 reps
Rest 3 minutes

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In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 10 minutes of:
10 Burpees
10 calories

for those competing Saturday 

A. Back Squat with chains   3-3-3.  Focus is on speed up. Build per set. Only last set tough. 

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complete conditioning but for a 8 minute AMRAP. 

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stretch and cool down.