Saturday - Monday, Sept. 17-19th

Saturday

Come run and walk with Joe as we celebrate his 40th birthday with a little 40 mile run and walk adventure!

Everyone is welcome to join and do as much or as little as you want.

He will begin his 150 laps around the building starting at 6 am.

Birthday Party and celebration to follow and everyone is invited (No kids and BYOB!)

=====================================================

Sunday

Amnesty - Pick a workout you may have missed during the week or work on a skill

======================================================

Monday

Warmup: 4 Rounds of

10 PVC Pass-throughts

20 Banded Pull Aparts

30 Mountain Climbers

40 Jump Ropes

+++++++++++++++++++++++

Buy-in: 10 minute Pistol work (one-legged squat) and progressions

+++++++++++++++++++++++

Strength: Back Squat 5x8 ~ one and a halfs

++++++++++++++++++++++++

WOD: 5 Rounds for Time

10 Front Squats 135/95#

20 Double Unders