Just a reminder that we will only have the 0900 class tomorrow. I hope to see you all there in the AM for a fun little workout and afterwards I hope you all get to enjoy the last summer holiday with family and friends. 

Workout of the Day:

1) Coach Led Warm-up

2) “Wes”
For time:
Run 800 meters with a 25-lb. plate
Then, 14 rounds of:
5 strict pull-ups
4 burpee box jumps, 24-in. box
3 cleans, 185 lb.
Then, run 800 meters with a 25-lb. plate

3) Mobility/Stretching

Competition Programming:

1) Deadlift
1x3@ 75%, 1x3@ 80%, 3x3@85%
After the third rep of each set complete 5 Power Shrugs using the same weight as the Deadlift

2) Accessories
3x7 Good Mornings AHAP
3x7 Bentover Rows
3x10 Strict Weighted Pull-ups heavier than last week

3) 10 Minute AMRAP of
10 Renegade rows
(5 each arm) 50/35
10 DB Front Squats 50/35
100m Run

4) Mobility/Stretching

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720 SE Pioneer Way Oak Harbor Wa 98277