WOD

Sara & Penny

2 Rounds:

• 1 Minute Max Reps Dead lifts (155/100)
• 1 minute rest
• 1 Minute Max Reps Box Jump Overs (30/24)
• 1 minute rest
• 1 Minute Max Reps Hang Power Cleans (155/100)
• 1 minute rest
• 1 Minute Max Reps Muscle Ups
• 1 minute rest
• 1 Minute Max Reps Thrusters (155/100)
• 1 minute rest
• 1 Minute Max Calories on Rower
• 1 minute rest

Chase’s going away WOD

For Time:

10-9-8-7-6-5-4-3-2-1

• Power Snatch
• OHS

**All performed at 70-75% of 1RM Power Snatch

Wes, Suito, Kristin, Amy

• 21-Pull Ups
• 15-HSPU
• 9-Thrusters (135/95)

Box Brief:

• The lurong Challenge starts on September 14th!!!! Go to link to sign up. Weigh ins are this Saturday from 10-10:20am. If you cannot make it then we can schedule a time to come in on Monday. 
• This Saturday we have a lot going on:

1. Femme Royale practice at 9am. 
2. Chases going away WOD at 10:30am. Be ready for a very tough workout. There will be a potluck to follow immediately after. Bring some food!

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Kristen, Sarah, Jan

• 21-Calorie Row
• 15-Box Jumps (30/24)
• 9-Dead lifts (315/205)

Box Brief:

• The lurong Challenge starts on September 14th!!!! Go to link to sign up. Weigh ins are this Saturday from 10-10:20am. If you cannot make it then we can schedule a time to come in on Monday. 
• This Saturday we have a lot going on:

1. Femme Royale practice at 9am. 
2. Chases going away WOD at 10:30am. Be ready for a very tough workout. There will be a potluck to follow immediately after. Bring some food!

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A) Build to today’s 2RM Back Squat

• 1-Pause Back Squat
• 1-Back Squat

B) 10 Rounds:

• 30 seconds floor leg lifts
• 30 seconds rest

Box Brief:

• The lurong Challenge starts on September 14th!!!! Go to link to sign up. Weigh ins are this Saturday from 10-10:20am. If you cannot make it then we can schedule a time to come in on Monday. 
• This Saturday we have a lot going on:

1. Femme Royale practice at 9am. 
2. Chases going away WOD at 10:30am. Be ready for a very tough workout. There will be a potluck to follow immediately after. Bring some food!

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Stella!!!

A) Find 1RM Power Jerk

B) 5 Rounds:

• 5-Power Jerks @75% of today’s 1RM
• 10-Burpees

Box Brief:

• The lurong Challenge starts on September 14th!!!! Go to link to sign up. 
• This Saturday we have a lot going on:

1. Femme Royale practice at 9am. 
2. Chases going away WOD at 10:30am. Be ready for a very tough workout. There will be a potluck to follow immediately after. Bring some food!

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“Hotshots 19”

6 Rounds:

• 30-Air Squats
• 19-Power Cleans (135/95)
• 7-Strict Pull Ups
• 400 Meter Run

Kelly is back this weekend!!

*5-Strict C2B Pull Ups between each set

B) For Time:

• 400 Meter Run

Box Brief:

1. Apollo Games registration is open!! Click Read more for the link. 
2. The lurong Challenge starts on September 14th!!!! Go to link to sign up. 
3. Modified schedule this Friday and next Monday. Check out our schedule to see. 

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