The Lando Summer Solstice Crew

Another competition, another amazing effort by our community. First of all thank you for the help. All of you. You know who you are. We had amazing helpers today. Olga, Stacy, Jack, Flav, Stacey, Dee, Scotty, Ashleigh, Susan, Kerrianne, Naomi, Matt Morgan, Joe, Sarah, Joe Shamo, Christina, Ky, and everyone else who gave their time to helping us out today to run a great show. The competition was great and it was because of you all, and really I’m sorry if I didn’t name someone I swear I got everyone but have been known not to.

Secondly congratulations to our amazing competitors. We had some awesome teams, a few first timers even, that made it even cooler having the event at our place.

Thank you everyone who helped, competed, and watched to make our 3rd ever competition another great success.

Here is Sunday and then get ready for another awesome week of fitness and fun!

SUNDAY

Strength: 5-6 sets of the complex (from the rack)

3 Back Squat (high bar), 2 walking lunges (each leg) 1 Jerk, 1 Overhead Squat, 1 Overhead walking lunge (each leg). This must be done “unbroken” meaning no stopping other than brief setup. Each set should be done in about 20 seconds. Find a max weight.

WOD: “Michael”
3 Rounds
Run 800m
50 GHD Situps
50 GHD Hip Extensions

– scale for class size or ability is abmat sit-ups and supermans