The weather looks like it will be beautiful this week. We have a Rowing WOD scheduled for Thursday that you are welcome to change to Running if you want. We have no trouble changing from Running to Rowing, so you are welcome to go the other way if you want.

And we have a “Construction” WOD, courtesy of Chris. I didn’t schedule it in the same week as the “Fair Games” because I wasn’t sure you wanted that much fun in one week. So enjoy this week.

MONDAY 9-18-23
Strength WOD: Shoulder Press (3x5)
then:
Every 2:00 until you can't complete the work required
100 meter Run
3* Burpees
* add 2 more Burpees every Round

TUESDAY 9-19-23
"Construction WOD"
2 Rounds for time:
7 Sandbag Toss over shoulder
100' Farmer's Carry (70,53)
7 Tire Flips
100' Waiter's Walk (35,25)
20 Sledge Hammers
20 Box Step-ups (24,20)
5 Atlas Stones over Bar
50' Sled Push, 50' Sled Pull (hand over hand)

WEDNESDAY 9-20-23
3 Rounds for time:
1 mile Bike
5x 3 Ring Rows, 3 Jumping Dips
10 Deadlifts (heavy)

THURSDAY 9-21-23
Strength WOD: Deadlift (3x5)
then:
1000 meter Row
3:00 Rest
750 meter Row
3:00 Rest
500 meter Row
3:00 Rest
250 meter Row

FRIDAY 9-22-23
"Filthy 50" 
For time:
50 Box Jumps (24,20)
50 Jumping Pull-ups
50 KB Swings (35,26)
50 Walking Lunges
50 Knees-2-Elbows
50 Push Press (45,35)
50 Back Extensions
50 Wall Balls (20,14)
50 Burpees
50 Double Unders

SATURDAY 9-23-23
Open Gym at 8am and 9am
Posted in Workout of the Day

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