Monday 8/24

Congratulations to Jim Johnson on running his first 10k this past weekend! He completed it in 1 hour and 4 minutes! Good job Jim and keep up the great work! 

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. Deadlift x 5 x 3 sets; off feel, not TnG but don't take hands off the bar

building in weight

B. Find a max UB set of Ring rows or strict pull ups

WOD

6 min AMRAP

10 Thrusters (75/45)

8 Box Jumps (24/20)

6 chest to deck push ups

Performance

A. Deadlift - build to heavy set of 5 reps

Not TnG but do not take hands off bar

B. Weighted strict pull ups - find a 3RM

WOD

6 min AMRAP

10 Thrusters (95/65)

8 Box Jump Overs (24/20)

6 HSPU

Zone

A1. KB Deadlift x 5 x 3 sets

A2. Ring rows x 10 x 3 sets

A3. Hollow Rocks x 20 x 3 sets

WOD

6 min AMRAP

10 DB Thrusters

4 Cal AB

6 HR push ups