WOD – Saturday 8/27

Summer BBQ is TODAY! 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.

Then, dynamic warmup as a group with shoulder focus
2 rounds before you finish w/30X1 pace
10 push-ups
10 ring rows

Mobility as a group. Anything extra based on what you need. Look at the WOD and plan accordingly.

CFP core complex 2.0, x2
:12 hollow hold
:12 v-ups
:12 hollow hold
:12 crunches
:12 hollow hold
:12 butt lifts
:12 hollow hold
:12 hollow rocks
:12 hollow hold
:12 butterfly kicks
:12 hollow hold

Then finish w/30 side plank extensions, both sides.

“Done with Grace”
5 min AMRAP
8 KBS (53/35#)(44/26#)
30 DU’s
Rest 1:00
5 min AMRAP
8 goblet squats
30 sit-ups
Rest 1:00
5 min AMRAP
8t KB snatches
30 walking lunges
*make sure understand the KB snatch. If you cannot complete the movement with proficiency then sub in DB’s

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