Saturday, September 4

“Stronger Body, Stronger Mind: The connection between exercise and mental health”

Pisgah (Fantasy) Football League: Click THIS LINK to register. All are welcome. Draft is Monday Night 8:00pm!

Announcements:

We have water again! Showers, toilets, water bottle refiller, coffee, all back online. Thanks for being patient as we navigated that one.

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

Rebuild Programming:

A1. Landmine Zercher Curtsy squat; 3011 x 6/leg x 3 sets

A2. Farmers Press; 20X1; 6-8/arm; rest 50sec x 3 Sets

B1. Banded KB Pull-Over; 2020; 10-12reps; rest 50sec x 3 Sets

B2. Barbell Reverse Curl; 2021; 8-10reps; rest 50sec x 3 Sets

Core: Weighted V-Ups 3x :45on/:30off

Community WOD Programming:

3 person teams

AMRAP 15

Farmers Carry (dual KB) - 1 building lap - 1 athlete is always on a farmers carry. Teams can alternate athletes on the carry any way they wish. Other 2 athletes are completing rounds of the following, with any split. Only 1 of those 2 athletes will be working at a time.

10 Single Arm DB Shoulder to Overhead

10 Single Arm DB Overhead Squat

3 min Rest

AMRAP 12 - 3 person

Post Run (Alt) - 1 athlete is always on a post run. Teams can alternate athletes on the run any way they wish. Other 2 athletes are completing rounds of the following, with any split. Only 1 of those 2 athletes will be working at a time.

40 Russian Twists

10 KB Goblet Lunge (heavy…make these tough!)