Reminder: SOS WOD is THIS SATURDAY (Aug 3) @ 9:00AM! $20 suggested donation – all donations go to the cause! NOTE: you may also donate if you won’t be here – use the sheet on the front desk


Nutrition (AMRAP – Reps)

Have at least 1 vegetable based snack today.

Snatch (Hang Power Snatch + Snatch)

13 sets of 3+1 every 45 seconds

Start @40% and add every 2 rounds

Metcon (Time)

-15 Wall Climbs

-45 Strict Press (95/65)

*Toes To Bar penalty for each break in the presses
Scaled = 150ft Bear Crawl, (55/35)

RX+ = 150ft Handstand Walk

Beast Work

Metcon (3 Rounds for reps)

3 Rounds (30 second on, 15 seconds off)

Single Arm KB Swing (right arm)

Single Arm KB Swing (left arm)

Russian Twists