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!
TOMORROW 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

“Olympian”

METCON

5 x AMRAP 4
400 Meter Run
20 DB Snatch
Plank Hold
Rest 1 Minute

Weight: 50/35

MASTERS

5 x AMRAP 4
300 Meter Run
20 DB Snatch
Plank Hold
Rest 1 Minute

Weight: 35/20

MOVE

5 x AMRAP 4
200 Meter Run
16 DB Snatch
Plank Hold
Rest 1 Minute

Weight: 25/15

WOD GUIDANCE & GOALS
Time to GET AFTER IT for four minutes! Run the 400 meters in two minutes or less (yes, keep your run under two minutes.) then attack the db snatches (20 total) in :45-:60. You should have about :60 to plank before the designated rest. Today is the day to PUSH the run and use the heavier dumbbell. Record any modifications.

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