We won’t have regular classes this Saturday due to the FireTeam 4 Challenge & Fundraiser. For those not participating in FireTeam 4 we will be meeting at Northside Park at the covered picnic area by the main playground at 9am for a great WOD!

Strength / Skillwork

Paused Front Squat
3-3-3-3-3
5 @ BB
3 @ 40%
3 @ 50%
3 @ 60%
3 @ 75%
3 @ heavy
1×3 @ 90% of today’s heavy set

Full pause at the bottom of each rep.

WOD

Partner Workout! Teams of 2

6 Rounds:
1:00 Dead hang from pull-up bar
1:00 Row for Calories

Rx+: As written
Rx: Ring row hold

If the partner that is hanging comes off the bar or rings, the partner rowing must STOP until the partner hanging gets back up.

(Partner 1 starts on row, partner 2 starts on hang, then switch every minute. Each person will do each movement 6x)

Score = Total Calories completed as a team

You will be Rx+ or Rx dependant on what YOU do in the workout, not if your partner is scaled or not.

Elements

Do main WOD today.