Author: cara jones

Wave load Backsquat:
10-3-10-3-10-3-10-3
*all 10s RPE 4
*3’s RPE 6-7 (may add weight each set of 3, not a max out)

6min AMRAP:
8 Russian KB Swings (70/53)
12 Push ups

This weekend is the last chance you can get to preorder your Sweatshirt and also to get your size for the Open Shirt!!

If you haven’t already please fill out the member survey here!!

 

With a Partner 15min AMRAP:
50 Cal Row
50 Thrusters (95/65)
50 Cal Row
50 Power Snatch (95/65)
50 Cal Row
50 Front Squats (95/65)

*Spit work as needed 1 athlete working at a time
*Modify as needed
*Some Teams may use Ski Erg

Make sure you fill out the survey in the email that was sent 2 days ago! Make sure you you would like a sweatshirt that you preorder them! If you signed up and completed the Open put your shirt size on the sign up sheet!

7 Sets of:
8 Bench Press (Moderate to Heavy)(can add weight)
-Superset with 10 Bent over Rows (moderate)

7 sets:
21 DB Bicep Curls
-Superset with 10 DB Strict Press (same Weight as curls)

6 Rounds For Time

10 Push ups (may add deficit)
20 Sit ups
30 Airsquats
40 Double unders

*25min Time Cap

Normal hours today!

Thank you to all Veterans that have served, those that are serving and those who will serve!

Athletes may choose to do 20.5!

Or

“Sham”
7 Rds
11 Deadlifts (Bodyweight)
100m Sprint
*Modify as needed