A special Congrats to Kerri and Gary Gates, and big brother Tucker on the birth of Oliver Jackson born at 9:38 Wednesday morning! Many Blessings on your little bundle of joy! We are so happy for you all!
For Thursday morning only, we will have an 8:30am class…this is because this is the last time Lacy Kittle will be WODing with us 🙁 Lacy and her husband Pat (and Sadie)will be moving to NE soon. You will be truly missed my friend! 🙂 Anyone who can make this special time, please do so. (This was the only time Lacy could WOD on Thursday)
Just a heads up for Monday…we will have just ONE WOD at 9am! We will be doing the Hero WOD “Murph”…if you are in town, please make plans to attend!
Strength
Power Snatch 3×3 @ 75%, 2×2 @ 80-85% (not Touch and go)
WOD
21*15*9*
Burpee Wallballs (20/14)
DU’s (15-9-6 attempts)
*100m Run
Scales: 18-12-6; 15-9-6, 12-7-4
TEC WOD
5x800m – rest 2 min after each set; keep splits within 10 seconds (can run one full blvd loop then to Otke curb back to door)
Advanced WOD
For Time
2000m row
40 BB burpees
20 OH walking lunges 155/105
Work Hard, Eat Clean, Be Blessed!
