Saturday, August 28

Rebuild 8:30 AM

Community WOD 9:30 AM

Rebuild Programming:

A1. Front Rack Rear Foot Elevated Split Squat; 30X1; 4-6/leg; rest 30sec x 3 Sets *rear foot on 4-6” plate

A2. Goblet Cyclist Squat; @2020; 8-12reps; rest 2-3mins x 3 Sets

B1. Dual Kettlebell Sumo Deadlift; 3020; 8-10reps; rest 2-3mins x 3 Sets

B2. Hand Supported Single Leg DB RDL; @20X2; 6-8/side; rest 2-3mins x 3 Sets

Core Finish: Flutter Kicks :30/on, :30 rest, x 3 sets

Community WOD:

w/partner, for time

30 synchronized partner burpees

100 pushups (any split)

100 situps (any split)

200 jump rope (any split)

8 building laps (partners alternate laps. One runs, one rests)

then, partners alternate movements for the following:

4 rounds: 10 single arm kb thrusters, 15 kb swings, 10 weighted box overs