Congrats to Micah who rocked it at this past Saturday’s Lake Lure Sprint Tri. She placed 29th out of 109 ladies & improved her run time from last year by over 4 minutes! Congrats Micah!!!
Strength/Skill Development
A1. Back squat 6, 4, 2, 6, 4, 2
A2. Deadhang pull-up AMRAP-1 x 3 sets.
WOD
AMRAP in 10 minutes of:
Sandbag carry 100m
10 Box jumps (24/20″)
50ft Bear crawl
10 Box jumps (24/20″)
Post best BS x 2, Total pull-ups & rounds + reps.
Reminder:Labor Day Hours & Fall Schedule begin next week!
Name BSx2 TotalPullUps Rds+Reps
Allan 185 24 4+
Bryan 255 15 4
Peter 200 15 4+50m
Joel 275 27 4+60m
Kim H 145 9 4+100m
Also, HAPPY BIRTHDAY MICAH!!
Nice work, Micah!