No regular 6:30pm or 7:30pm classes tonight due to the Open. We will have an Open Box from 6:30pm – 7:00pm

Open Announcement

Come to the announcement of 19.2 tonight at 7pm. Our theme for 19.2 is “Sports Teams”. Tonight you can come see our very own “Guys” go head-to-head.

Strength / Skillwork

Shoulder Press
5-5-5-5-20
50-65-80-85-50%

WOD (No measure)

4 Rounds of:
8 – 20 GHD Sit-ups*
6 Hip Thrusters (heavy)
3/3 TGU
Max Strict HSPU**

* Do NOT over do it. Don’t do more than 5 more reps per round than you are used to doing.
**If you can do over 10 strict HSPU practice Deficit

Elements

Burn! 28

:35 Intervals, 11x (37:25 Duration)
Hammer Swings* (Alt. sides each round) (Green/Yellow)
C-crunch (Green/Yellow)
SB cleans (Yellow)
Box Jumps (Yellow/Red)
DB Thrusters (Yellow/Red)
Rest/Record (Down 10% on HR)
————–
Score = Total Reps
Rx+: 25/15# KB, 50/30# SB, 24/20″ Box, 35s/20s DB
Rx: 20/10# KB, 30/20# SB, 20/18″ Box, 25s/15s DB
*Bring a tire inside during inclement weather