Saturday, August 31st

Just a reminder: On Monday,we will be doing the Hotshots19 workout, in honor of the Granite Mountain Firefighting Team. Brad Raines will be doing the hero workout in his gear in honor of the men who died in this tragedy. If you would like to join Brad, he will be doing this during the 9am WOD uptown.

We will also have a class at 10am Uptown and an 11am class at Mid City. If there is an overflow of people, we will add another class at Mid City. Please sign up on Mind Body!

Warm up: (10 mins including mob)
Run 200m Run
10 pushups
10 strict pullups
10 air squats

Mobility: Banded rack position/banded hips/banded hamstring flossing

WOD: In teams of 2, Split number of reps how you see fit. Then, during the run portion, one person runs while other person does max effort burpees. Both Partners will Run and Burpee between movements. End with a weighted partner run.

"Lumberjack 20ish" (30 minute cutoff)

30 Squat Cleans 95/65lb
Each Run 200m while other partner does ME Burpees

30 KB swings 2 pood/1 pood
Each Run 200m while other partner does ME Burpees

30 Overhead Squats 95lb/65lb (sub kb goblet squat for lack of mobility)
Each Run 200m while other parnter does ME Burpees

30 Burpees
Run 200/burpees

30 CTB Pullups (Scale pullups or ring rows)
Run 200/burpees

30 Box jumps 24/20
Run 200/burpees

30 Squat Cleans 95/65
Finish running together 200m each carrying one plate from your Barbell.

Score is total number of burpees during 200m runs minus your TOTAL Time.