Saturday, April 30

“The past has no power over the present moment.”
― Eckhart Tolle

Rebuild 8:30a, Community WOD 9:30a

Rebuild

3 RFQ: Single Leg Hip Thrusts, Tempo Front Squats, and Med Ball Pec Activation Walks

3 rounds for quality of:

10 L/10 R Single Leg Hip Thrusts @20X1

Rest 1 min

3 Tempo Front Squats, pick load @31X1

Rest 1 min

Med Ball Pec Activation Walk, pick load, 1 min

Rest 1 min

3RFQ

16 Slasher to Halo (8R/8L)

16 Kneeling Keg Lifts (8R/8L)

Flutter Kicks (Accumulate 1:00)

Community WOD

Teams of 3 - 2 rounds for time of:

100/70 Assault Bike Calories

Run, 800 m

60 Dumbbell Burpee Deadlifts, pick load

2 Post Runs

40 Strict Pull-ups (Ring Rows or Bent Over Rows)

Time cap: 40 mins

Teammates can partition reps as they see fit on the Assault Bike, dumbbell burpee deadlifts, and strict pull-ups, but must complete the running together and may not start on the next element until all 3 teammates have completed the run.

One of the two resting teammates must be in active rest position during all non-running elements. Active rests: Bike (Suitcase DB Hold), Burpee Deadlift (Plank), Pull-Up/Ring Row (Bar Hang)