Friday’s WOD Aug. 28

Athletes – Please join us for a Labor Day weekend BBQ and Volleyball Day at Road Runner Park in Canyon Lake – 10am – Sunset. Please bring a dish to share. Call Heather to be placed on the Canyon Lake guest list (951) 445-3042. Please also RSVP with your name, guests you will be bringing and what type of dish you will be bringing on the whiteboard at the gym.  We hope to see many of you there. Bring your bathing suits, sun block, towels, and anything else you can think of. We will have beer pong and corn hole available too! It’s going to be a damn good time! Don’t miss out!

 

Friday’s WOD Aug. 28

Strength

A.)Deadlifts

8/55%

6/65%

4/75%

2/85%

 

*fifteen minutes, Trainers please set clock to keep on schedule. Athletes that fall into a CAT 3 or 4 Trainers focus on getting form and technique dialed in before weight is added.

CAT ONE:

15 minute AMRAP:

400 m mountain run

10 v sit-ups

10 to overhead 115/80#

 

CAT TWO:

15 minute AMRAP:

400 m mountain run

10 v sit-ups

10 ground to overhead 95/65#

 

CAT THREE:

15 minute AMRAP:

400 m mountain run

10 v sit-ups

10 ground to overhead 85/60#

 

CAT FOUR:

15 minute AMRAP:

400 m mountain run

10 ab-mat

14 ground to overhead 45/33#