NO OPEN GYM TOMORROW or YOGA on Sunday!

BEACH WOD tomorrow! Meet at the gym at 9am!
We are carpooling to Boyd Lake!
Wear swimsuits or water-appropriate workout gear!
Bring your intertubes, SUP Boards, and Kayaks!
PLUS grab some booze and snacky foods!
We will be providing coolers of ice and KOMBUCHA by Life’s a Buch plus some varieties of beer! Consider grabbing a koozey or other drink container to hide the alcohols! ;)

We should be done by 11am and definitely back by 12pm! Hope to see you there!

QOTD - Weekend plans???

WARM UP - EB Complex
3 Times Through:
6 Deadlifts
6 Cleans
6 Strict Press
6 Back Squats
6 Front Rack Lunges

PVC Mobility Play while waiting….cue jeopardy music….

Then 3 Rounds
3 Pull Ups
3 Push Ups
6 Box Step Ups

MOBILIZE - Sampson Stretch
Prayer Stretch

COACH PREP - Warm Up to S2O weight
Warm Up to Deadlifts weight
Practice Box Jumps, then Burpee Box Jumps

WOD -
(A: Competitor)
AMRAP 8:
8 Deadlifts 255/185
8 Chest to Bar Pull Ups
8 Hand Release Push Ups
Rest 3 minutes
AMRAP 8:
16 Shoulder to Overhead 155/105
16 Burpee Box Jumps

(B: Performance)
AMRAP 8:
8 Deadlifts 225/155
8 Chest to Bar Pull Ups
8 Hand Release Push Ups
Rest 3 minutes
AMRAP 8:
16 Shoulder to Overhead 135/95
16 Burpee Box Jumps

(C: Fitness)
AMRAP 8:
8 Deadlifts 135/95
8 Jumping Chest to Bar Pull Ups
8 Knee OR Box Hand Release Push Ups
Rest 3 minutes
AMRAP 8:
16 Shoulder to Overhead 95/65
16 Burpee Box Step Ups

200626 - FYF!