7.18.18 Recover what

A. Group warm up B. WOD demo C. 21 minute EMOM1. 10/12 cal row RX+12/152. 50m sled push (guy add 4-45’s gals add 2-45’s) *to scale, decrease total amount of meters*3. 3-5 TNG DL – **no more than 80% of 1rm**PICK A PARTNER TO SHARE A BARBELL WITH D....

7.13.18 Juicy Josie

A. Group warm up B. WOD demo/barbell warm up C. For time: 30 minute time cap$$ in 1600m rowThen… 3 rounds of:•30 burpees•4 power cleans 115/80 RX+ 155/105•6 front squatsThen… 800m run Source: Workout Of The...

7.11.18 Ring of Fire

A. Group warm up B. WOD demo C. Weighted pull ups6×3 Weighted ring dips6×3 *scale per your personal progression* D. For time:Grab a partner800m Farmers carry 44/26 – switch as neededthen..400m run Source: Workout Of The...