June 24, 2020

This Thursday at 6pm we are having a cookout to celebrate the great work our coaches Luke and Julie have done these last few years before they move away. Bring your own protein to grill / snack and beverage.

This Friday is bring a friend day. Here is the link for the sign up. Please refer your buddies to this link so they can sign up ahead of time. Thanks in advance.

Lift: 5x3 Sumo Deadlift S.S. With 3 OHP. Both at 80-90%

WOD:

Complete this 3 part WOD for total time.

Part 1: 3 rounds of 400m run and 25 burpees.

Part 2: 4 rounds of 30 double unders and 15 HSPU.

Part 3: 5 rounds of 12 Hang Power Cleans and 12 Front Rack Lunges both at (65/95). 30min cap.