Workout For time 1200m run 15 Dips 15 Thrusters (95/65) 800m run 12 Dips 12 Thrusters 400m run 9 Dips 9 Thrusters 200m run 6 Dips   Accessory Band work Banded Face Pulls - [...]

Strength A1 - Sumo Deadlift - 5-5-5-5-5 A2 - Straight leg hip abductions - 3 x 10/leg   Workout 5 RFT 5 Push press(135/95) 10 Box jumps over(24/20)   Mobility Pigeon stretch on box - [...]

Strength A1 - Back squats - 8-8-6-6 A2 - KB Windmill 3 x 3 reps/side   Workout 10 min AMRAP 200m run 10 Knees to elbow 20 KB Swings (53/35)   Mobility KB quad smash [...]

Workout 10 RFT 10 Renegade rows/total, alternating (45/30) 5 Devil’s Press (45/30) 10 Lunges (unweighted, total steps) 20 Double unders *Every 4 minutes, do 30 air squats Mobility Foam roll quads - 2 x 1 [...]

REST DAY! Get outside and do something fun. Or just relax! Yoga at 10am. Gainz Club at 11am. See you tomorrow!

Pride WOD 19 min AMRAP 6 Pull ups 9 Hang clusters (95/65) 6 Burpees over the bar 28 Double unders **The Stonewall Riots, also called the Stonewall Uprising, began in the early hours of June [...]