08/09/2018
Announcements!!
Metcon (AMRAP – Rounds)
25 Minute EMOM
Minute 1) 3-5 Muscle Ups
Minute 2) 200m Run
Minute 3) 12 Overhead Squats, 50/35#
Minute 4) 50-75 Double Unders
Minute 5) Rest
Minute 1) 3-5 Muscle Ups
Minute 2) 200m Run
Minute 3) 12 Overhead Squats, 50/35#
Minute 4) 50-75 Double Unders
Minute 5) Rest
Record number of minutes successfully completed.
Competition Standard (Rx+):
No rest minute
24 Minute EMOM (6 Rounds)
Masters 55+ (Rx):
200/175m Row
2:1 Single Unders
DB: 35/25#
Pull Ups
Scales:
Bar Muscle Ups, C2B, Pull Ups
DB: 35/25# or lighter
Fewer # of Double Unders, 2:1 Single Unders
Sign up to volunteer or judge Saturday and Sunday.
We also need help with set up and tear down of the rig and equipment
Friday and Sunday afternoon.
You will get free shirt, meals, and drinks!
2. August 11th we will be performing “Saman” instead of the Partner WOD in
honor of the Thai Navy Seal, Saman Gunan, who gave his life during the
rescue of the Thai soccer team.
3. August Video Challenge!!
Same Rules and Prize as the Photo Challenge. So post videos using #forgefitnessvideochallenge to have a chance to win a Heart Rate Monitor.