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!
Fri 7/19- Matchy Matchy
Fri 7/26 – School Spirit
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

“Outside, No”

METCON

AMRAP 20
10 Bar Muscle ups
20 Pistols
300 Meter Run

MASTERS

AMRAP 20
10 Chest to Bars
20 Assisted Pistols
300 Meter Run

MOVE

AMRAP 20
10 Strict
20 Lunges
200 Meter Run

WOD GUIDANCE & GOALS
AMRAPs are an opportunity to try something new, use heavier weights, or move faster! For the first movement, do an upper-body pulling movement that  is challenging and requires you to break up the 10 reps into doubles or even singles. Spend no more than two minutes on bar muscle ups. For the pistols, try a unilateral movement like single-leg squats to a bench, lunges, step downs off a box, or supported pistols (post, medball, etc.,) Alternate legs, for 20 reps total (10 per side.) Run the three hundred in about :90. Target 4-5 rounds.

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