Thursday, July 30th, 2015

Hey all! Join us this Saturday for an off-site WOD!

What: Paddle board/Swim WOD 
Time: 10:30am
Where: Bear Creek Lake Park, Lakewood, CO
@ the swim beach at Big Soda Lake
What to bring: swimming apparel, towel, sunscreen, water, snack 
$20 for paddle board rental (WOD can be completed without the rental of paddle board if you choose)
This will be taking the place of regular Saturday WOD, gym will not be open!
It’s going to be super fun! Can’t wait to see you all there!

Speed: Every 2 min for 6

150 ft shuttle sprint (50 ft lengths)

50ft broad jump

WOD:

For time:
15 muscle-ups (sub jumping bar or reg m ups)
1 squat clean 70% of 1RM clean
1 squat clean 75%
1 squat clean 80%
1 squat clean 85%
1 squat clean 90%

Cool Down: 30 around the worlds (hanging from pullup bar)