Announcements
- Our Anniversary Weekend Festivities have been announced! CLICK HEREfor details!
- “Fran” Friday Night Lights at Miramar, 6pm Friday August 26th
- Saturday Potluck Cookout at Miramar, 11am-2pm Saturday August 27th
- Party Bus Brewery Tour pickup at Miramar, 7pm-12am Saturday August 27th
SWOD de-load: Week 8 Deadlift (15 min)
Wendler Program Notes:
- Determine your “base number”. Base number= 90% of (your 1RM)
- “+” denotes do that number of reps and then as many as you can until failure
Deadlift: 3×5
Set 1: 5 reps at 40% of base number
Set 2: 5 reps at 50% of base number
Set 3: 5 reps at 60% of base number
WOD
EMOM 10min
4 Burpee Box Jumps (24/20)
2 Power Cleans and 1 Thruster
Score= Heaviest weight lifted
Rest 3 min
5 Strict Pullups
5 Clusters (135/95)
4 Rounds for time
(12 min cap)