Thursday

1 Sep

WOD RX

Lumberjack 20ish *35 minute cap

20 Deadlifts (275, 185)
400 Meter Run
20 Kettlebell swings (70, 53)
400 Meter Run
20 Overhead Squats (115, 80)
400 Meter Run
20 Burpees
400 Meter Run
20 Chest to Bars
400 Meter Run
20 Box jumps (24″)
400 Meter Run
20  Squat Cleans (95, 65)
400 Meter Run

* FYI..you get one barbell and are your own pit crew when you need to exchange weights for other movements so transition fast.

Freshie WOD *30 minute cap

20 Deadlifts
400 Meter Run
20 Kettlebell swings
400 Meter Run
20 Overhead Squats
400 Meter Run
20 Burpees
400 Meter Run
20 Pull-ups
400 Meter Run
20 Box jumps
400 Meter Run
20  Front Squats
400 Meter Run

Cooldown

Stretch your mobility weakness…What are they? what feels tight when you move?

*News We are doing the 31 Heroes WOD on Saturday Morning.  The gym will open at 8am and we will get to the wod after we warm up and get the gear sorted out.. looks to be a hard 31 minute Amrap Partner WOD. Show your support for the recent fallen Special Ops by putting yourself through this.  We will have a casual potluck brunch Post Wod so hang for an hour or so and bring food and drink.. Paleo or not.  You can register for the WOD online 100% of proceeds will go to families immediately affected through the Navy SEAL Foundation, other like-organizations, & individual family funds. You don’t have to register to do the WOD. You can just show up and show support through your effort. Should be a fun Morning.

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