Every 4m – 6rds Run 400m 20 Thrusters (75/55) *Alternate rounds with – Run 400m 15 PSN (same bar) “Make sure you have finished speaking before your audience has finished listening.” – Dorothy Sarnoff

“Benchmark Friday” “Ann-abel” For time: 6 SN (135/95) 50 Double Unders 50 Sit-ups 6 SN 40 Double Unders 40 Sit-ups 6 SN 30 Double Unders 30 Sit-ups 6 SN 20 Double Unders 20 Sit-ups 6 SN 10 Double Unders 10 Sit-ups “People seldom improve when they have no other model but themselves to copy.” –

See SugarWOD for more mobility recordings! EMOTM 7 100m Farmer Carry (53/35+) *Rest 1m EMOTM 7 200ft Sled Push (3/2) *Rest 1m EMOTM 7 8 Jumping Lunges 8 T2B “Good judgement comes from experience, and experience comes from bad judgement.” – Barry LePatner

OHSQ 10×1 (5sec lower/5sec pause each) @70%+ Then, For time: 15, 12, 9, 6, 3 GSQ (70/53) BJO (24/20) “Always forgive your enemies; nothing annoys them so much.” – Oscar Wilde                            

BIG CONGRATS to all of our Summer Shred contestants – amazing progress, great determination and awesome results! We are so proud of everyone! AND… the prize goes to … Malcolm! And remember, it’s never too late to get started – whether it’s nutrition, fitness, or a specific goal, let us know! We’re here to help!

Every 2m – 6rds at each station – alternate movements Station 1 – 14/10 Calorie Row 12 HCL (95/65) (alternate rounds with 12 S2O – same bar) Rest 90sec Station 2 – 12/10 Calorie Bike 12 Thrusters (75/55) (alternate rounds with 12 SDLHP – same bar) “Life has no limitations, except the ones you make.”