Thursday, Sept 29

“The noblest pleasure is the joy of understanding.”

- Leonardo da Vinci

Wanna test your fitness outside of the gym and have a blast with amazing people while doing it? Coach Kay signed up for a spartan Race and needs a team, lets go have some fun!

Here are the details: https://race.spartan.com/en/race/detail/7602/overview

WOD

For time:

Run, 800 m

20 Ground-to-Overheads, 135/95 lbs

20 Alternating Front Rack Lunges, 135/95 lbs

Run, 800 m

20 Alternating Front Rack Lunges, 135/95 lbs

20 Ground-to-Overheads, 135/95 lbs

Run, 800 m

 REBUILD A

3RFQ

12-16 Filly Press @21X1

20 Goblet Lunges (10/each) @2111

12-16 Lateral Box Step-Downs (6-8/each - Pistol skill work) @3111

REBUILD B

Every 1:30 min for 18 mins, alternating between:

10 Supinated Bent Over Rows, pick load @21X0

20 Prone Lying Banded Hamstring Curls @1010

max rep Strict Pull-ups, 1 min

8x 4-Count Squat Compressions @2222