Friday Workout: FS, S2O, T2B, Burpee

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.

Thank you to our sponsors!

D4D Flyer Sponsors

STRENGTH

Front Squat, 3 sets of 7 reps, no heavier than 60-65% (i.e. moderate weight), rest 90 seconds between sets

WOD

Level 1

Run x 250m

15-12-9 Reps of Each for Time:

  • Dumbbell Push Press
  • V-Up
  • Burpee

Then, Run x 250m

Level 2

Run x 400m

21-15-9 Reps of Each for Time:

  • Shoulder to Overhead (115/85)
  • Toe to Bar
  • Burpee Over the Bar*

Then, Run x 400m

*2-footed take-off and landing

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!

2 thoughts on “Friday Workout: FS, S2O, T2B, Burpee

  1. FS: 90#
    WOD: 17:26 (v-ups)

    Sorry for yelling about the music Matt–you rock!

  2. Scaled to recovery weights in preparation for DLs for Derek/had a sore arm from a flu shot

    FS: 75#
    WOD: 10:27 (55# S2O, V-Ups, 63-45-27 DUs for burpees)

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