July 8, 2024

Superstar

This Saturday we host our annual summer competition, The DragonBowl! Come spectate anytime between 9am-2pm for nonstop action and to support the many members of our gym competing! The East gym will be closed for classes all day on Saturday, July 13th for the event. We will close the East [...]
View the Workout See the Whiteboard

Skill/Strength:
EMOM 8
1: 6-10 Toes to Bar
2: 1-3 Wall Walks

Metcon:
In 2 min
10/7 Cal Echo Bike
10 Bar Facing Burpees
In remaining time, max reps of Squat Clean Thrusters 95/65lbs
-Rest 2 min between rounds
-Repeat for 5 rounds total, or stop if you complete 50 reps of squat clean thrusters

Accessory Work:
Every 2:30 for 4 Rounds
Ski Erg 15/12 Cals
10 Sandbag Bear Hug Squats 150/100lbs
Plank remaining time

Mobility:
3 min lat smash per side
3 min quad smash per side

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