Friday 8/28

Saturday August 29th we will be having some more fun and throwing a little in house competition. All are welcome! Sign up sheet will be on the front desk. EVERYONE WILL BE CAPABLE TO PARTICIPATE! 

Sunday August 30th we will be throwing a Lawn Game Olympics & BBQ. Get your partners ready and join us! Ricky and Lilly have been gracious enough to host at their house. All members and family and friends are invited! Please RSVP at the front desk so we can have a head count! Party starts at 2:00! Hope to see everyone there!

Fitness

A. Clean Pull + Hang Clean + Jerk

(1+1+1) x 5 sets; building

WOD

200m Run

21 Hang Clean & jerks (95/65)

400m Run

15 Hang Clean & Jerks

600m Run

9 Hang Clean & Jerks

Cash Out:

Tabata Tuck ups

Performance

A. Clean + Front Squat + Jerk

(1+1+1) build to max complex; then 95% of max x 1 set, 90% of max x 1 set

WOD

200m Run

21 Clean & Jerks (135/95)

400m Run

15 Clean & Jerks 

600m Run

9 Clean & Jerks

Cash Out:

Tabata V-ups 

Zone

A1. DB Bench Press x 10 x 3 sets

A2. TGU x 3 each arm x 3 sets

WOD

200m Run

21 KB Swings

21 Push ups 

400m Run

15 KB Swings

15 Push ups 

200m Run

9 KB Swings

9 Push ups