7.23.21

Front Squat

7×1 (RPE 6-9)

* Not a Max, you may PR but be honest with your RPE

6RFT: (with a partner)

8 DB Thrusters (50/35)
12 T2B
24 DB Deadlifts (50/35)

*12min Cap

*Partners ALT rounds

**DO NOT DROP DB from above your ANKLES!!!**

7.19.21

Don’t forget to sign up for the Riverdogs game! The sign up sheet is at the gym if you would like to go!! We are getting numbers to buy tickets by 7/21!

We will also support O.U.R foundation that helps combat child trafficking! There will be a workout for classes on 7/30, if you would like to support sign up here!

3RFT:

35 Wallballs (20/14)
10 Hang Power Cleans (155/105)
75 DU

*16min Cap

7.16.21

Backsquat

7×1 (RPE 7-9)
*Not a Max, you may be stronger and squat a PR…..but your eyes should not be popping out of your head..yet!

For Time (with a partner)

100 Devil Press (50/35)
50 T2B (Synchro)
75 Devil Press
25 T2B (Synchro)

*Split Devil Press as needed

*15min Cap

*Mofify as needed