This Saturday We will be having our Go Gold Fundraiser WOD and Softball and Grill out at Gutheridge park in Hiawatha. Start time for the WOD will be 830am and we will be preforming ”Isabel” for time. We will be running heats of 10 at a time: 5 females and 5 males in the WOD room; the Oly room will be used as a warm up area. Heat assignments will be first come and you will sign up on the white board.
We will start the Softball game at 12pm, bring glove and what ever equipment you have, we will provide some extra bats, if you have any extra equipment please bring it; coolers are welcome. For the grill out we will start after the game, we will provide paper plates utensils and some meat to start us off with. Everyone is welcome to bring something to be thrown on the grill.
It’s looking to be a very nice weekend we hope to see everyone there, family and friends are all welcome.
Continue to sign up for classes on Zen, and checking in with the front desk.
RX: Snatch 5×1 @ 10 RPE. Then, 21 Snatches (30/42), 30 Double Unders, 15 Snatches, 30 Double Unders, 9 Snatches, 30 Double Unders for time. 10min cap
Gold: Snatch 5×3 @ 10 RPE. Then, 15 Snatches (30/42), 20Double Unders, 12 Snatches, 20 Double Unders, 9 Snatches, 20 Double Unders for time. 10min cap
Silver: Snatch Progressions 5×3. Then, 15 Snatches (bar), 20 Single Unders, 12 Snatches, 20 Single Unders, 9 Snatches, 20 Single Unders for time. 10min cap
Endurance: 12min As Many Reps As Possible of 5 Overhead Squats and 1 300m shuttle run
Post WOD : Back Lever 3x max effort