I’m sure you’ve all seen the poster but if you haven’t registered for the Bring Bowe Home WOD it is this Saturday. Here is the link for details and registering
The Fourth of July schedule, there will be a workout at 10am and 5pm and then the As RX’D SKILL CHALLENGE will follow. It takes about 2-3 hours to get through depending on the number of participants. There is a signup on the announcement whiteboard as you enter the gym and we will also be looking for 3-5 volunteers to help keep the pace moving by helping setup weights for each evolution. Following the challenge will be fireworks and likely some BBQ and beer style shenanigans. I’ll have some more details on this tomorrow.
*The Back Squats are based off of YOUR THREE REP MAX – follow the link, that’s why it’s there.
Back Squat: 3X5 @ 75%, 2X5 @ 80% – rest 2:00-3:00 between sets.
Notes: Percentage is based off of 120524
3 rounds for time of:
20 BB OH Reverse Walking Lunges 115/75# (20 total lunges)
25 Lateral Burpees
Notes: Reverse Walking Lunges may be done in place. Lateral Burpees are performed with a lateral jump over the BB. Each time over the bar counts one rep.