August 31

CFWU

Row 350 meters (Fast)

Front Squat  5-5-3-3-3-3-3

* First two sets of 5 are warm-up sets.

For time:

25 Walking Lunge steps (total)

20 Pull-ups

50 Box Jumps

20 Doubles (3x Singles)

25 Ring Dips (2x on bars)

20 Knee to Elbows

30 KB Swings  70/55

30 Sit-ups

20 DB Hang Squat Cleans  35/20

25 Back Extensions

30 Wall Balls  20/12

3 Rope Climbs (5x Pull-ups)

Post time.

* The subs are in parenthesis. Notice the WOD includes a Rope Climb. Since we're limited to one rope, first come, first served. And since our rope is WAY shorter than the one used, start seated on your butt, climb to ceiling, touch and down to butt equals 1. If you can bring a strong bath towel from home, I will show you a great substitute using the pull-up bars. If not, pull-ups are a 5x substitute equaling a total of 45 pull-ups to finish WOD.

** This is Pat Burke's Belated Birthday WOD. He wanted to give this one a whirl, so we're ending the month with it. Looks really fun. [Sarcasm intended.] Thanks and HAPPY BIRTHDAY PAT!

*** Tuesday starts a new month. Since it's a month for our GIRLS AND HEROES, we're going to begin September with another belated birthday WOD. I'll give you a hint... HAPPY BIRTHDAY CINDY!

**** Times to beat: Chris Spealler 12:18 and Jolie Gentry 16:25

Hydrate.

Stretch and foam roll.

Post-workout nutrition.