WOD – Friday 8/26

Summer BBQ is TOMORROW! Remember to bring your beach chairs, towels, lawn games, friends, family, & fishing poles! Sign up sheet for the pot luck is at the gym.
Don’t forget to let us know what you’re bringing! There is a sign up sheet by the computers that you all have been using to sign into class. You know, those computers?
Hope you all can make it! If you haven’t RSVP please check your inbox for the invite email.

Spend 2 min in Z1
The 3 rounds,
5 push-ups
10 ring rows
15 OHS

Overhead squat prep – pigeon and keg drill

A1. OHS – find a 3RM + 2×3@90%
*make sure you take the time to warm up for the OHS. Focus on movement of hips and knees while making sure they understand a strong OH position.
A2. Deadbugs – :30 max effort for quality, x4
*the deadbugs need to be slow and deliberate. Each rep should take you 4 seconds, with full tension.

“Biggie Size It”
3 rounds, AFAP
25 DU’s
20 wall balls (20/14#)
15 box jumps (24/20”)
100m shuttle run (50m down and 50m back)
10 min cap
The 100m run must be kept strict. In fact all our running should be retouched upon. The 100m is from the stairs to the spartan mask, to the white line, back to the spartan mask and in. No cutting corners.

Accessory Work
100 tricep push-downs
50 banded walking side steps

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