200918 - FYF!

PARTNER WOD TOMORROW @ 9AM instead of 10AM!
We will be doing a “MEAL PLANNING Session” at 11AM then head to the farmers market to grab some fresh food! Please feel free to join us for just the session and not shop if you don’t have time! We just want to give ya’ll a time to chat about how to dial in your weekly food prep!

QOTD - Weekend Plans?

WARM UP - 400m Run
AMRAP 8:
20 KB Toe Taps
8 Around the Worlds (4 each direction)
8 Sumo Squats
8 Inchworms

MOBILIZE - Dead Hang
4 Way Banded Flow

COACH PREP - EB of all movements
Practice Round of 4 of each

WOD -
(A: Competitor)
AMRAP 8:
16 Shoulder to Overhead 95/65
16 Sumo Deadlift High Pull
16 Lateral Burpees
Rest 2 Minutes
AMRAP 8:
4 Bar Muscle Ups
8 Handstand Push Ups
32 Russian KB Swings 70/55

(B: Performance)
AMRAP 8:
16 Shoulder to Overhead 75/55
16 Sumo Deadlift High Pull
16 Lateral Burpees
Rest 2 Minutes
AMRAP 8:
8 Toes to Bar
16 Hand Release Push Ups
32 Russian KB Swings 55/35

(C: Fitness)
AMRAP 8:
16 Shoulder to Overhead 75/55
16 Sumo Deadlift High Pull
16 Lateral Burpees
Rest 2 Minutes
AMRAP 8:
8 Toes to Bar
16 Knee Push Ups or Push Up to Block
32 Russian KB Swings 35/25