WOD

Chris G, Parker G & AJ

“Goat Day”
20 Minute EMOM:
Odd Minutes – Goat 1
Even Minutes – Goat 2

Box Brief:
Just a reminder, we’re having our Friday Night Lights to end the open today.  Because of this all night classes are cancelled.  The first Open heat will start at 4pm with the potluck happening throughout the event.

Chris & Brent (Have fun with that 5:15)

“Tabata”
8 rounds each: 20 seconds on, 10 seconds off
1 minute rest between exercises
KBS (53/36)
Burpees
Row for calories
Strict press (75/55)

Box Brief:
Today is Bring a Friend Day!

There will be no night classes this Friday so we can have our very Friday Night Lights to end the Open. Morning classes will run normally. The first heat of athletes will go at 4pm with the potluck going throughout. The Saturday and Sunday schedule for the Open will run normally.

Emmy

Sarah C

15 Minute Clock
Every 3 Minutes complete
2 Rounds:
7 Thrusters (95/65)
3 Ring Muscle-ups
30 Double unders

Box Brief:
17.5 Extra Credit

One person from your team brings a friend to Bring A Friend Day and posts a picture on personal social media with your buddy. (15 Points)

Bring one dish to share for the Pot Luck this Friday at 4pm. Teams are limited to one dish. (15 Points) We will take votes on the best dishes and extra points will be awarded to the top finishers. 1st place (30 Points), 2nd place (20 Points), and 3rd place (10 Points).

Post a video of a pep talk to get your team ready for 17.5.

David K

“Goat Day”
20 Minute AMRAP:
Odd Minutes – Goat 1
Even Minutes – Goat 2

Box Brief:
Just a reminder, extra credit for your Open team is due by Monday at 5pm.

Mel T

20 Minute AMRAP:
100 Meter Front rack KB carry (53s’36s)
15 Box jumps (30/24)
30 Sit-ups
10 Strict pull-ups

Tonight we will be cancelling our 5:30 and 6:30pm classes because of all the craziness happening with the Open. We will begin the open workouts at 6ish. The 7:30pm class will run on schedule.

Erica

Stephanie M

4 Minute AMRAP:
15 Calorie row
15 Front squats (135/95)
4 Minutes rest

4 Minute AMRAP:
15 Calorie row
15 Shoulder to overhead (115/80)
4 Minutes rest

4 Minute AMRAP:
15 Calorie row
15 Thrusters (95/65)

Box Brief:
The recovery video is up!