MON 06.17.13 To Helen Back shirt orders due today!

To Helen Back shirt order deadline today

Recommit to your training this summer by participating in our Summer Challenge as we take on “Helen”:
3 rounds for time –
400m run
21 kettlebell swings
12 pull ups
You decide to participate at the scaled, Rx or Rx+ levels. On June 29th, we’ll do our preliminary testing. Then we’ll bust our butts in the gym over the next six weeks, with some specialized programming focused on improving our running, kettlebell swings and pull ups. We retest Helen again on August 10th at the Challenge Finals, doing the exact same version of Helen you did at prelims. Prizes will be awarded in all three divisions for most improved & fastest times.
For $30, you can get in the game with a chance to win cash and other awesome prizes! And we’ll cap it all off with our Finals Party that afternoon.
Challengers also score a Tshirt (ladies get a choice of tank or T), access to weekly Ninja Run Club sessions to work on your running form (without counting toward your weekly attendance!), and bonus skill sessions.
Register by the end of the day today online or at the box to guarantee yourself a shirt. Let’s all go TO HELEN BACK!
***In case you have conflicts with the Challenge dates, don’t fret! We’ll also offer some makeup testing dates for those who can’t attend on 6/29 & 8/10.

Workout of the Day (WOD)

A. Back squat: 3-3-3+
B. “Michael”:
3 rounds for time –
800m run
50 situps
50 back extensions or supermans

And coming tomorrow…

A. High hang clean: 2-2-2-2-2
B. As many rounds & reps as possible in 12 minutes:
5 Kettlebell snatch R
5 Kettlebell snatch L
10 burpees

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