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.
RX+
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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