Workout of the Day

Strength: Back Squat 6×2 @ 87-91% WOD: AMRAP 7 – 12 Alt DB snatch 50/35 30 Dus/90 Sus

Come join us for open gym from 10-noon!

Partner WOD: Teams of 2: 3RFT 30 deadlift 95/65 30 hang power clean 95/65 30 push jerk 95/65 BUYOUT 100/70 cal bike

Strength: Deadlift 3×8 @ 50% WOD: 3RFT – 12 Plate Overhead Walking lunges (45/25) 14 Single Arm KB C&J 53/35 16 Sit ups

Skill: Free Standing Handstand Practice WOD: EMOM 16: Minute 1 – 30s handstand hold on wall Minute 2 – 30 double unders/60 singles Minute 3 – 12/9 Cal Bike Minute 4 – 15 air squats

WOD: Every 5 minutes for 25 minutes 35/25 cal row then AMRAP 12 deadlifts 135/95 8 box jump overs 24/20 60s rest

Strength: DELOAD – Power Clean 5×3 @ 50% WOD: AMRAP 7 – 8 Thrusters 75/55 12 pull ups Extra Credit: *Optional Core* – Accumulate 30 lying leg raises with a med ball

Strength: DELOAD – Strict Press 4×5 @ 60% WOD: AMRAP 11 – 24 KB Snatches 53/35 16 Cal Row 8 Burpee over rower

Nineteen City of Prescott (Arizona) firefighters, members of the Granite Mountain Hotshots firefighting team, tragically lost their lives on June 30, 2013, while fighting the Yarnell Hill Fire, which was ignited by lightning two days earlier. It was the deadliest wildfire… Read more »

Partner WOD: Teams of 2: AMRAP 24 15 Dual DB Deadlift 50/35 10 Dual DB Clean 50/35 5 Dual DB Push Press 50/35 Run 200m (together)