Tuesday, June 18

Jun 17

Hi all,

Coach Dana is hosting another solstice gathering at his amazing property and farm. I've pasted his invitation here and Tuesday's WOD is below!

Hey, hey Fam! It’s hard to believe but Summer Solstice is approaching fast! Saturday, June 22 3pm till?! We will be hosting our Solstice Gathering again this year as well as celebrating our 10 year wedding anniversary!! We can’t wait to see you all and look forward to what we all create together! We have live Music (Dub Cartel!) again as well as our friend Sun Yata mixing up some good tunes and good vibes 😎.

Sticking with tradition, this a potluck feast! We provide meat for the grill and y’all just bring a side to share! Please also BYOB (bring your own beverages 😉) We have a suggested donation of $10-$20 use Venmo @Elise-Rider or cash (this helps cover music and grillables) If you can’t swing the money, please come anyway, if you wanna toss in a little extra, that’s always appreciated 🙏🏽 Other things you may want to bring are your swimsuit, maybe a inner tube for the creek, and wild flowers for flower crowns if that interests you! Also feel free to invite close friends! We just ask that they also bring a dish to share so the potluck magic works! Camping is always welcome! Also, NO DOGS. We know most of you have furry friends, but this is a working farm with an assortment of animals. Can’t wait to see everyone! Love y’all!

Address:
45 Sandymush Creek rd
Leicester, NC. 28748
If you’re coming from Asheville, when you take a right onto Sandymush Creek Rd. , take an immediate right into gravel lot across from little white church. Park in that big field!

Warm-up

3 Rounds, not for time, of:

1 minute of easy biking, jogging or rowing

50 jumping jacks OR single-unders

10 Hollow rocks OR V-ups OR GHD sit-ups

Rebuild

3 Sets each of:

A1) Segmented Clean Deadlift: 3131

6-8reps;

A2) Half Kneeling Barbell Press*: 20X2; 4-5reps/knee;

*Perform repetitions on each knee for every set. Total 8-10 reps per set.

B1) Deficit Landmine Single Leg RDL: 3010; 8-10/leg;