Saturday, August 10
All you need is love.
— John Lennon
New Shirt Order:
Ben is going to order some new t-shirts next week. If you’d like one, please send size HERE by Friday Aug 16th. $20. Tri-blend. Unisex. I’ll also post a sign-up on the whiteboard at the gym. Please know we have to have at least 12 of one style before we can order. So, please send your first choice and let me know if you still want the shirt in the other color if we don’t get enough for your first choice.
Warm-up
2 Rounds, not for time, of:
2 minutes of easy jogging, biking or rowing
5 Shoulder Pass Throughs, pvc pipe
5 Band Pull-aparts
5 Scap Pull-ups
5 Kip Swings
5 Pull-ups, Ring Rows, or low-ring muscle-ups
3-5 Deadlifts, empty/light barbell
3-5 Hang Muscle Cleans, starting from just above the knees
3-5 Power Clean, starting from mid-shin
3-5 Shoulder Presses
3-5 Push Presses
(NTE 10:00)
WOD
Individual Version:
For time:
Run, 400 m
40 Push Press, pick load
Run, 400 m
40 Pull-ups
Run, 400 m
40 Knees-to-elbows
Run, 400 m
40 Power Cleans, pick load
Partner Version: AMRAP 30
Same movements and distances (any split)
Cool Down
Hamstring Stretch
Hold 1-2 minutes per side.
Pec stretch, laying on side.
1-2 minutes per side.
Cobra Stretch - abs
1-2 minutes