Saturday 131214

Only 7am WOD at Verve.  Swim WODs at 9:30am and 10:30am, see below.

Three rounds for time:

Run 800m
5 Front Squats, 225# (155#)
Run 200m
11 Chest-to-bar Pull-ups
Run 400m
12 Kettlebell Swings, 32kg (24kg)

Post time to comments and BTWB.

Accessory work in action on Friday afternoon.

The Conquer Team Competition finishes up in Castle Rock on Saturday.  Come cheer on our Verve family, and party down with all of us spectators.  There will be Spectator WODs with cash prizes, food, drinks, and music.  We hope you’ll join us!  For information about the venue, click HERE.

Saturday schedule:

10-11:00 Olympic Weightlifting Meet weigh in.
11-12:15 “Double Trouble” 1Girl/1Guy 8 Minute Cut Off
12-3:00 Olympic Weightlifting Meet
12:30-1:15 “Underrated” 1Girl/1Guy Together 12 Minute Cut Off
1:40-2:25 “Quad-ra-fry” 1Girl/ 1Guy Together 12 Minute Cut Off
2:50-3:50 “Raising the Bar” 1Girl/1Guy 7 Minute Cut Off
3:30-4:50 “Row, Row, Row your Boat” 1Girl/1Guy 
4:15-5:30 “Snatches and Balls” 1Girl/1Guy 8 Minute Cut Off
5:55-6:25 “So Lets Complex” 1Girl/1Guy Together 7 Minute Cut Off
6:50 DINNER BREAK (Jumpin Rope Exhibition and The Amazing Ian Drum Solo)
7:30-8 “Death by P/T” 2 Girls/2Guys Together 7 Minute Cut Off
8:10-8:55 “Grace Who” 1Girl/1Guy Together 11 Minute Cut Off
9:05 FINAL SPECTATOR WORKOUT “The Fan”
9:15-10:15 FINAL TEAM WORKOUT “Get Outta My Way”
The 10 Highest ranked teams Pick 3 girls and 3 guys to
Alternate through the workout. 25 Minute Cut Off
10:30 Awards Ceremony Immediately followed by Concert

We will have a single WOD at 7am at Verve, and Swimming workshops at Glenarm Rec Center at 9:30am and 10:30am.  Map to 2800 Glenarm Place is below.  Swimming Workshop and WOD are free to members, $10 drop-in for others.  See you there!


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