I trust that all of you have the numbers that you need for the door openers for this week’s classes. If you don’t know who you should contact in case your plans change and can’t make it to the class you signed up for, you can get that number tomorrow. Don’t contact me, it won’t do you any good! Remembe class times this week, after Monday, are 5 and 8am, 4, 5 and 6 pm. There will not be a 6am or 7am class from Tuesday – Friday, or next Monday.

Have fun this week and take care of each other. Scale like you should, don’t get carried away by competition between people who are with you. The competition this week is in Madison! Help each other with scaling suggestions and work out appropriately. I want to especially thank those of you that are helping me out this week by being at each class. We couldn’t do this without you!

MONDAY 7-30-18
"McGhee"
AMRAP in 30:00
5 Deadlift (275,185)
13 Push-ups
9 Box Jumps (24,20)

TUESDAY 7-31-18
Strength WOD: Power Clean
5 sets of 3 reps
then:
"Annie"
For time:
50-40-30-20-10
Double Unders
Sit-ups

WEDNESDAY 8-1-18
"Cindy"
AMRAP in 20:00
5 Pull-ups
10 Push-ups
15 Squats

THURSDAY 8-2-18
"Last Ascent"
For time:
5-10-15
Back Squats (225,155)
Box Jumps (24,20)

FRIDAY 8-3-18
Strength WOD: Bench Press
3 sets of 5 reps
then:
For time:
15-12-9
Sumo Deadlift High Pull (135,95)
Chest-2-Bar Pull-ups

SATURDAY 8-4-18
Make sure someone with a key is coming. I forgot who is available.
Posted in Workout of the Day

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