NEWS

SUMMER SPIRIT FRIDAYS
Every Friday during the summer will be a “Spirit Day.” If you’d like to participate, have your gym attire reflect that day’s theme. Last year was a blast! You’ll see a few themes repeated, and some really great new ones!
TODAY Fri 8/2 – The Uniform (all black)
Fri 8/9 – Country vs. Country Club
Fri 8/16 – Version of Your Former Self
Fri 8/23 – Monochromatic Color Blocking
Fri 8/30 – Barbie

WOD

“Meltdown”

METCON

42-30-18 Wall Balls
15-12-9 Wall Walks
200 Meter Farmer’s Carry

Weight: 20/14, 53/35

MASTERS

42-30-18 Wall Balls
12-9-6 Wall Walks
200 Meter Farmer’s Carry

Weight: 14/10, 35/26

MOVE

30-20-10 Wall Balls
15-10-5 Inchworms
150 Meter Farmer’s Carry

Weight: 10/6, 26/18

WOD GUIDANCE & GOALS
Last time we did this workout, there were A LOT more wall walks. So today’s workout, should feel A LOT better than last time!! To manage your shoulders, break wall balls into 15-15-12 for the set of 42. At the wall, find a steady pace for the wall walks that doesn’t jack up your breath or shoulders, and take bigger pauses every 5 reps. For the farmer’s carry, break at the 100 meter mark before returning to the second round of the workout. Break the wall balls into 12-10-8, pause every 4 wall walks, and the same strategy on the farmer’s carry. The last round do the wall balls 9-9, pause after 3 wall walks, then try to do the farmer’s carry unbroken. Target 20 minutes.

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