WOD for 8/31/19 4 RDS W/PARTNER 100M SUITCASE CARRY (50M EA ARM) PARTNER PLANKS THEN SWITCH 22 MIN AMRAP 800M RUN 50 BOX JUMP OVERS 24/20 25 SIT UPS 50 WALL BALLS 25 RING DIPS

WOD for 8/30/19 20min to find 3RM front squat and review movements 3 ROUNDS 8 DEADLIFTS 155/105 6 FRONT SQUATS 4 PUSH PRESS 2 THRUSTERS

Who’s strong enough, mentally and physically to come in for wall balls and rowing (let alone a taste of the open) AFTER medball cleans, heavy full cleans and front squats?! WOD for 8/28/19 19.1 REDO 15 MIN AMRAP 19 WALL BALLS 20/14 10/9ft 19 CAL ROW

WOD for 8/28/19 10-9-8-7-6-5-4-3-2-1 FRONT SQUATS 95/65 BAR FACING BURPEES

20min to review and build weight 5-3-1-3-5 SQUAT CLEAN (255/165) STRICT HANDSTAND PUSH UPS

WOD for 8/26/ 19 5X WITH A PARTNER 100M SUITCASE WALK W/2/1.5 (50M EACH HAND) PARTNER PLANKS THEN SWITCH 21-18-15-12-9-6-3 HAND RELEASE PUSH UPS MED BALL SQUAT CLEANS 20/14

WOD for 8/24/19 20 min to build weight and review snatch 100 DU'S 12 SNATCHES 135/95 100 DU'S 9 SNATCHES 100 DU'S 6 SNATCHES

WOD for 8/23/19 28 MIN AMRAP -- PARTNERS 1 PERSON WORKS AT A TIME- SWITCH EVERY RD 6 BURPEES 5 HANG POWER CLEANS 95/65 4 FRONT RACK LUNGES 3 THRUSTERS

Some ladies around the gym have been showing interest in Femme Royal; but aren’t sure of partners. If you are interested, and don’t have a partner, but are open to partnering with someone, please write your name and division interested in on the white board! This will help partner some of you up, and start practicing for September 28! WOD for 8/22/19 10 MIN AMRAP 10 SDHP 95/65 6 RING PUSH UPS 100M RUN

U.S. Marine Corps First Lieutenant James R. Zimmerman, 25, of Aroostook, Maine, assigned to 2nd Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, North Carolina, died on November 2, 2010, while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Lynel Winters, parents Tom and Jane, sister Megan, and brother Christian. WOD for 8/21/19 ZIMMERMAN 25 MIN AMRAP 11 C2B 2 DL 315/225 10 HSP