Saturday
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
Friday
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

OMG... dare I say. Another leg day...
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

Wednesday
WOD for 8/28/19 10-9-8-7-6-5-4-3-2-1
FRONT SQUATS 95/65
BAR FACING BURPEES
Tuesday
20min to review and build weight 5-3-1-3-5
SQUAT CLEAN (255/165)
STRICT HANDSTAND PUSH UPS

Congrats Front Desk Syd & Coach Nick 💜
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
Saturday 8/24 aka Royal Wedding Day
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

TAG YOUR PARTNER
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
Thursday
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
Wednesday
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