SUP…Friday 9/6/13

In case you didn’t see it yet, we posted this info on Thursday:
We’ve arranged a stand-up paddleboarding (SUP) outing for you wonderful people, here are some details:
Date – Sunday, Oct 20th
Cost – $25/person
Duration – 2hrs on water
Location – Madeira Beach
Time – 10am
They can accommodate 15 people, so first come first served! Sign up on the whiteboard at the BOX!!
See the part where it says “Sign up on the whiteboard at the BOX?” That means you have to actually bring your butt IN TO THE BOX to sign up. It’s such a tricky way to get you all in there, isn’t it?! 5 slots are taken, only 10 remain.
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A. Skill: 
Front Squat –
1×5 @ 60%
1×5 @ 65%
2×5 @ 70%
 
B. MWOD:
Front Rack
 
C. WOD:
5 RFTT –
3 Muscle Ups OR 6 Dips
30 KB Swings (53/35)
3 Muscle Ups OR 6 Dips
Rest 1min between rounds