Upcoming Events

Rowing Marathon – Tomorrow Saturday, 9/15 at noon. Form your 2, 3 or 4 person team. It’s FREE. We will have snacks, massages and more.

Strength / Skillwork

Deadlift
6-4-2-4-6
70-80-92-87-80%
If you accomplished this last week go 5 or 10 pounds heavier.

WOD

“Jackie”
For Time

• 1,000 Meter Row
• 50 Thrusters (45/35 lb bar)
• 30 Pull-Ups

If you haven’t been lifting regularly or are newer, then choose either:
a) 1000m Row, and then 2 rds of 25 Thrusters & 15 Pull-ups
b) 1000m Row / 30 Thrusters / 20 Pull-ups

Elements

4 rounds for time:

• 250m Row
• 12 DB Thrusters 15/12#
• 8 Ring Rows