We have a new opportunity! Thanks to Laura Moll for finding a competition that we can all participate in. This is a scaled 3 person team competition, 3 guys or 3 girls. Sometimes you have a scaled competition that people who shouldn’t be in that category participate in, crowding out the real scaled athletes. This one seems to really be scaled. The wods are already posted so you can check out what will be expected and decide what you can do. The competition is in Fenton, MO for only one day. Check out the link and let’s get some teams together. http://www.boxtribetracker.com/1997/web/index.php?id=1997#header

And now for a housekeeping reminder. The gym does not provide free water. During the summer, I want there to always be cold water available if you forgot to bring your own. I used to provide washed, recycled bottles filled with Brita water from my house. More people decided they wanted to chip in for store bottled water. Right now the consumption is outpacing the contributions. I am also picking up half empty water bottles after almost every class. Please, if you enjoy the water, put a few dollars in the envelope on the fridge. Then take care of your bottle by emptying it out and recycling it, or take it home with you to finish later. Thanks.

MONDAY 6-26-17
Strength WOD: Shoulder Press
5 reps x 3 sets
then:
2 Consecutive Tabatas for total reps:
Goblet Squats (53,35)
Box Jumps (24,20)

TUESDAY 6-27-17
3 Rounds for time:
30 Kettle Bell Swings (53,35)
20 Triple Unders
400 Meter Run

WEDNESDAY 6-28-17
"Elizabeth"
21-15-9 for time:
Cleans (135,95)*
Ring Dips
*Full Squat for Rx, Power Clean for scaled

THURSDAY 6-29-17
5 Rounds for time:
25 Wall Balls (20,14) to 10',9'
15 Pull-ups
5 Push-ups

FRIDAY 6-30-17
Strength WOD: Back Squats
5 reps x 3 sets
then:
3 Rounds for time:
15 Calorie Row
12 Power Snatch (95,65)
9 Burpees

SATURDAY 7-1-17
Open Gym from 8 to 10am
Posted in Workout of the Day

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