Wednesday 7/23

Hey guys, a few reminders:
- The in-house competition is THIS Saturday!  Sign up! It is just for fun, there will be great WODs and a party afterwards! 

If you don't sign up to compete we could use a hand for "judges" to count reps.

- sign up for a spot on the bus to see Kris and the Boston Iron up in Massachusetts on August 24th. We need 50 people for the bus, and it is the ONLY time we will be able to see him thos season, so lets go! You can now order Boston Iron gear online at NPGL's website so snag some gear before they sell out.

Fitness:

Strength:

A1. Bench Press 

10.8.6.4.2

A2. Single Leg KB Deadlifts 

5 sets of 6 each leg

Wod: 

For time:

750 meter row 

20 walking lunges w/ ball not ovhd (20/14)

30 burpees 

20 walking lunges w/ ball not ovhd (20/14)

400 meter run 

Performance: 

Strength:

A1. Bench Press 

10.8.6.4.2

A2. clean grip RDL @80% of max clean 

5 sets X 4 reps 

Wod:

For time:
Row 1000 Meters
20 Overhead Walking Lunge (45/25)
30 Burpees 
20 Overhead Walking Lunge (45/25)
Run 800 Meters