Both locations rolling hot this Saturday with normal schedule. Remember Early Crew is now Somewhat Late Crew with 11-12pm optional work during Open Gym and 1-2pm group work. Come in and get fit then get your Saturday going!

 

 

SATURDAY

 

Strength : High Bar Back Squat
5-5-5-5-5

 

– Get as many sets of 5 at 80% or higher as you can in 20 minutes

 

 

WOD : For Time
4 Rounds
8 Toes to Bar
8 Getup + Press 45/35
8 Ground to OH with plate
100m Farmer’s Carry, switch hands at turn

 

then

 

4 Rounds
5 Strict Pull-Ups
10 Push-Ups
15 Front Squat 135/95

 

then

 

Run 800m AFAP

 

 

 

 

 

The Program

 

11:00am-12:00pm

 

1. Get Squat work above done by 11:30

 

2. 50 strict HSPU or 50 strict pull-ups w/vest or 30 strict MU or 30 (each side) OH pistols 45/35

 

3. 6 TGU each side, 70/53

 

1pm-2pm: TBD