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 a fruit with breakfast today.

Pausing Deadlift (4 sets of 4 @light/moderate weight)

*Pause for 4 seconds at the knee of the first 2 reps

Metcon (Time)

3 Rounds

-20 Handstand Push ups

-400m Run
Scaled = Empty Bar Presses, 300m Run

RX+ = 2″ Deficit

Beast Work

Metcon (8 Rounds for reps)

2x Tabata

Weighed Plank Hold

Ring Dips