Tuesday 8/18

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

Strength 

A1. Clean grip lift off + Clean grip deadlift(mimic clean motion)+ Clean pull (2+2+2) x 4 sets 

A2. ring rows- 7 reps x 4 sets @33x1 tempo

 

Wod 

12 minute amrap

12 hang power cleans (75/45)

18 wall balls 

24 lateral bar hops 

Performance

Strength 

A1. Clean grip lift off + clean pull + Squat clean (2+2+1) - building weight in complex over 4 sets, but primary focus is perfect form 

A2. Elevated ring rows- 7 reps x 4 sets @33x1 tempo 

Wod 

12 minute amrap

12 power clean 115/75

18 wall balls 

24 dbu