Friday, August 16
If you think you're done, you always have at least 40 percent more. - Lauren Crandall
New Shirt Order:
If you’d like a new t-shirt, please send size HERE by Friday . $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 mins of running, biking, or rowing
6-8 Glute Bridge and Good Morning
1x Burgener warm-up with empty bar, 45/35 lbs
(NTE 10:00)
Strength/Skill
4 RFQ
Single Leg DB Deadlift 12R/12L @3111
Overhead Carries, pick load, 100 ft
Athlete Instructions
For carries, use 2 dumbbells / kettlebells, or one barbell.
WOD
3 rounds for time:
10 Ground to Overheads, 95/65 lbs
1 Post Run
Post runs should start with the athlete inside the building or touching the building (not at the mailbox).
Make sure hamstrings are loose and warm before heading up the hill.
Careful on the runs for loose rocks, traffic, and each other!
Sub a 250m row if needed.
Strength B (can be done instead of WOD)
3 RFQ
10 Ground to Overhead
10 Renegade Row
Cool Down
Hamstring Stretch
Hold 1-2 minutes per side.
Calves & Foam Rolling