Saturday Squad WOD!


Join us Saturday, May 5 for a free community workout at 9am AND 10am!

Then from 12pm-2pm we'll be hosting a Clothing Swap! If you'd like to participate, bring any unwanted (but still in good condition) clothes, shoes, accessories to trade with your friends! Mimosas will be provided so you can relax while you mingle and swap! 

See you at the gym!

1) 5 sets:
8-10 Ring Dips
10 GHDs

2) W/ a partner. Teams of 2.

4 rounds:
24 renegade rows/ plank hold
24 power cleans (135/95) (rx+165/115)/ wall sit
24 front squats /scissor kicks (135/95) (rx+165/115)

Cash out:
500 DUs (scale 750 singles)/ row

With a running clock Partner A starts the renegade rows while Partner B
holds plank. Partner A may not start a rep until partner B is working.
Partition the work as needed, but both partners must work at the same
time. Partners may switch positions as needed. Once the renegade
rows are complete, either partner may start the deadlifts, and so on.




Morgan Farris