SCHEDULE UPDATE:  

There will be no 8am Class WOD this Saturday 8/26 due to our Fall Brawl competiton. 

STRENGTH:

Running (15 min)

2 sets of:
(6×1 min Run (Approx 300m), rest :20) *Can Row or Bike if needed

1 minute rest between sets

WOD: 

#helen (15 min Cap)

3rds for time:

400m Run

21 Swings (53/35lbs)  Rx+70/53lbs

12 Pullups  Rx+Chest to Bar

CASHOUT:

#gunn show

1-3rds

8-12 Barbell Curls 

8-12 Alternating DB Curls

:30- :45sec Plate Hammer Curl Hold