Thursday Workout: DL, Ring Dips, AMRAP + Announcements

Hey all!  We are getting excited for our fundraiser WOD this weekend!  Quick note about raffle tickets: If you are unable to participate or can’t make it on Sunday, you can still buy a raffle ticket prior to the event starting tonight (Thursday evening) – there is no need to be present to win a prize.  Raffle tickets are $5 for 1, or $20 for 5 (cash only please)!  Right now we have about 23 awesome prizes donated by some amazing sponsors, and all of the packages we are raffling off range from around $50-$100 in value!  Email Scott if you are interested in picking up some raffle tickets prior to the event on Sunday. If you are participating in the event, you can purchase raffle tickets then.  Thanks!

 

STRENGTH

A. Every 90 seconds for 4 total sets: Deadlift x 10 reps (fast, touch and go), light/moderate weight

B. Ring Dip, 3 sets of 6-8 reps, add weight if possible, rest 60-90 seconds between sets

 

*Do all of part A first, and then all of part B

WOD

Level 1

AMRAP 6:

• Hang Dumbbell Squat Clean (25/12) x 5
• Box Jump Step Down (18/12) x 5
• Hang Db Squat Clean x 10
• Box Jump Step Down x 10
• Hang Db Squat Clean x 15
• Box Jump Step Down x 15
• and so on…

*for L1 do box step-ups if necessary

Level 2

AMRAP 6:

• Hang Dumbbell Squat Clean (45/30) x 5
• Box Jump Over (24/20) x 5
• Hang Db Squat Clean x 10
• Box Jump Over x 10
• Hang Db Squat Clean x 15
• Box Jump Over x 15
• and so on…

ANNOUNCEMENTS/UPCOMING EVENTS (CLICK ON HYPERLINKS BELOW!)

1. See our Facebook Events Page to see everything that’s going on in the coming month!

2. “Deadlifts for Derek” is Live for Registration and the WOD has been announced!  Check it out HERE and register or donate today!