Friday, August 20

• OUTWOD Saturday! Heat sign-ups at 9:30, 10:15, and 11:00. Or…simply show up and we’ll work you in. Learn more about OUT Athletics, the organization we are benefiting. Feel free to bring some food and drinks for our gathering, which we’ll work on kicking off around 10:30-11!

• Weekend outlook:

  • No Rebuild or Community WOD on Saturday. We’re focusing on OUTWOD.

  • Sunday is normal. 9AM XT Strength class. 10AM Open Gym.

Warm-Up: (10 min)

DROM/Hips/Squats

Skill: 

Strength:

DB Push Press 10-8-6-4-2

Front Squat 5x5

WOD:

For Time:

20 TTB (Knee Raises)

30 HSPU (Shoulder Press)

40 Pistols (Goblet Squats)

50 KB Swings (53/35)

60 Sit-Up

-Beginning at 5:00, and every 5:00 throughout, athletes complete 1 lap single arm Farmers Carry (70/53).

Mobility:

Couch

Pigeon