Back To School
We have many families in our community, many of whom will be sending their children back to school this week or next.
Just as we asked of you last year, please continue to be vigilant about how you and your family are feeling now that we’re going to be exposing ourselves to hundreds of children again on a daily basis.
If you are not feeling well, we encourage you to stay home and if you feel it’s necessary get a test to ensure you’re not putting others around you at risk. We have had 100% success keeping our community safe with 0 spread, and we need your help to continue this! Thank you!
SKILL
handstand work
WOD
750m row
21 burpees over rower
21 toes-to-bars
3 minute rest
15 goblet lunges (70/53; 2-for-1)
3 minute rest
9 toes-to-bars
9 burpees over rower
500m row
STRENGTH
deadlift: 3×8 @ 70% of 1RM
then
snatch: 5×5 @ 80% of 5RM
STRENGTH
thruster: 5×5 @ 90% of 5RM
WOD
3RFT
800m run-400m run-200m run
30 wall balls (20/14)
30 russian swings (53/35)
SKILL
13-12-11-10-9 strict pull-ups (6 of 6)
WOD
18min EMOM
MIN 1: 3 hang power snatches (40% of 1RM PS)
MIN 2: 5 burpee box jump overs (24/20)
MIN 3: 10 mb step-overs (20;20/16;14)
STRENGTH
power snatch: 5×5 @ 80% of 5RM
WOD
Every 3 minutes for 4 rounds
10 kb deadlifts (35/26)
10 kb cleans to goblet squats (35/26)
10 see-saw kb push presses (35/26; 2-for-1)
