Tuesday, Aug 16

“Anything or anyone that does not bring you alive is too small for you.” 

― David Whyte

Today

5:30pm XT

Rebuild option available all day.

Strength (athletes doing the WOD will not do strength today, as it’s a longer workout. This strength piece will just be part 1 for Rebuild’ers)

4 rounds for quality of:

24 Single Arm Kettlebell Swings (12 each)

12 Pause Ring Rows @3111

Double Kettlebell Overhead Hold 1min

WOD 

For Time:

1 mile Run

40 Bar Facing Burpees

*12 min Time Cap (athletes should scale the run distance to allow them the opportunity to accumulate lots of burpees before the cap!)

@15 Minute Mark:

7min AMRAP

1 Building Lap

10 Tuck Ups

5 Hang Power Clean (135/95)

@25 Minute Mark:

For Time

10 Bar Facing Burpees

20 Deadlifts 135/95 lbs

1 Post Run

*5 min Time Cap

Rebuild

4 rounds for quality of:

18 Plank DB Pull Throughs

24 Glute Bridges

Plank Hold, 1 min

XT Strength

Axle Bar Deadlift 5-5-4-4-3-3

Axle Bar Hang Clean 8-8-6-6-4-4

3 RFQ

Sled Push (down/back, increase weight each set)

Dball over shoulder x 10-14

Sled Pull (down/back, increase weight each set)