5 Rounds

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Yesterday we had send out an email about important membership price changes starting July 11th. If you did not receive the email please contact us so we can forward it to you.

Body armor- 3 RNFT

  • 100ft Walking Lunge (no weight)

  • 30 Sit Ups

  • 12 Push Ups

WOD- Every 4:00 x 5 Rounds

  • 14/10 Cal Row or 200m run (they choose)

  • 10 Lateral Burpees

  • 5 Power Snatch (135/95)

Choose destiny

"The only person you are destined to become is the person you decide to be." Ralph Waldo Emerson

“Fate puts opportunity in front of us.
Destiny is the result of what we choose to do with it.

In turn, destiny is a choice. Not some predetermined thing of fairy tales and lore. We can sit and allow destiny to happen to us, or we can choose to have destiny happen for us.

Don’t wait to be chosen. Choose.
Decisions = Destiny.”

Strength- Thrusters

  • Build to a heavy set of 3

WOD- For Time

  • 25 Thrusters (95/65)

  • 400m Run

  • 25 C2B

  • 400m Run

  • 25 Thrusters

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DEads

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Different type of strength we are working with today. Ultimate goal is to work up to a heavy set “tap-n-go”

Strength- Deadlifts

  • 0:00-7:00 build to a heavy set of 5

  • 7:00-13:00 build to a heavy set of 3

  • 13:00-18:00 build to a heavy single

WOD- 3 RFT

  • 500m Row

  • 12 Burpees

  • 21 Box Jumps (24/20)

Bane

Hitting a “CompTrain” benhmark workout today called “BANE”. Scale and modify to your needs in order to finish this workout. We want to be able to hang onto the barbell for 1 full round before having to put it down, scale weight based off feel. And just like a villian… this wod will sneak up on you!!

Strength - OTM x 10

  • 1 Power Clean + 1 Front Squat + 1 Push Jerk

  • Build to a heavy complex

WOD - “BANE” For Time:

  • 40 HSPU

  • 20 Ring MU (40 pull ups + 40 dips)

  • 10 Rounds “Macho Man”

    1 Rd = 3 Power Cleans + 3 Front Squats + 3 Push Jerks

    Rx = 135/95 Rx+= 165/115

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