Shoulders Like Boulders

Happy Birthday Davan and Coach Jaida!!!

Work Out of the Day

SKILL/SWOD

I. SWOD
T2B Capacity Wk 3/5
EMOM x 10 minutes
10x T2B (Unbroken)

METCON

II. For Time:
15-10-5
HSPU
Ring Dip
Pushup
*Perform 20x Air Squats after each movement. 

SKILL/SWOD

Squat Snatch
On the 2:00 x 7 Sets:
25′ Handstand Walk
3 Ring Muscle-Ups
1 Squat Snatch

Overhead Squat
10-Rep Heavy

METCON

Conditioning
“Scarface”
2 Rounds:
8 PSn (175/125)
8 Bar Facing Burpees
Directly into…
2 Rounds:
8 PSn (155/105)
8 Bar Facing Burpees
Directly into…
2 Rounds:
8 PSn (135/95)
8 Bar Facing Burpees

NEWS & UPDATES

UPCOMING &  IMPORTANT DATES AND EVENTS

THE NEXT BRING A FRIEND WOD IS SATURDAY, AUGUST 17th

Saturday, July 27th
8:00am Open Gym & No Yoga
9:00am Coach Paul’s Team WOD

Saturday, August 3rd
8:00am Open Gym
9:00am Coach Nic’s Team WOD

Saturday, August 10th
8:00am Open Gym 
9:00am Coach Jaida’s Team WOD

Saturday, August 17th
8:00am Open Gym 
9:00am Coach Paul’s Bring-a-Friend Team WOD

Saturday, August 24th
8:00am Open Gym
9:00am Heats begin for the Annual 31 Heroes WOD (teams of 2), 31 minute AMRAP

Saturday, August 31st 
8:00am Open Gym &
9:00am Coach TBD’s Team WOD

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