August 8

courage

Bring a Friend Day Saturday 8am and 0915 can’t wait to see everyone for a great Saturday WOD. We really do love seeing all the new faces 

Bike shirts are in, you may pick them up in the morning. Pretty great design, have reflective ink on both the front and back so they can be worn out running and biking. Start time is 1030 after the gym, all are welcome. 

RX: 20min To Find Max Overhead Press and Front Squat. Then. row 50 calories, 30 thrusters(30/40), and 10 Ring Muscle ups. 

Gold : 20min To Find 3 Rep Max Overhead Press and Front Squat. Then. row 50 calories, 30 thrusters(30/40), and 10 CTB.

Silver : 5×5 Overhead Press and Front Squat. Then. row 50 calories, 30 thrusters(Bar), and 10 Pull ups.

3 X 50 Banded RDL

 

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