WOD Wednesday, August 27

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So next week is the kick off to the Strength and Endurance program!  I can not tell you how excited we are about this new program and having the opportunity to partner up with Madison Multisport.
There has been some interest expressed in athletes being able to come to 1 or 2 sessions a week.  Coach Cindi and I would like to offer Drop Ins to these athletes.  For $15 dollars a session you are welcome to join us for any of the training sessions.  Tuesdays and Thursdays are at 6:00 am @ Connex and Sundays are at 7:30 am at various locations around Madison. To find out more about the program or the schedule go to the CFE page on our website.

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Here is the schedule for Labor Day. We will run class as normal on Saturday, but will have the modified schedule on Monday. Don’t forget that Tuesday, September 2 kicks off the endurance strength program as well as brings back Coach Kief’s Olympic Lifting class!

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Pre WOD
on the 2 minute clock
6 sets of 2 squat clean thruster

WOD
on a 5 min Clock
run 400 meters
AMRAP should to Front squat (135/95)

rest 2 min

on a 5 min clock
run 400 meters
AMRAP front squat should to over head (115/75)

rest 2 min

on a 5 min clock
run 400 meters
AMRAP thruster (95/65)

*score is total reps in each round