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Training for Saturday, August 26th

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West Side Comp is On!  Workouts at the Bottom.
Every Saturday at 9:00 is Community Day!

Workout of the Day
With a Partner
5 RFT
200m Farmer Carry*
12 Syncro Burpees (high fives optional!)
16 Syncro Thrusters 20/14
20 Syncro Partner Sit Ups (high fives mandatory!)
*For Farmer Carry, choose 1 KB and 2 DIFFERENT DBs.  Up to you to choose who carries what and when to swap.

Comp Workouts (Inspired by the CrossFit Games)
“Amanda .45”
13-11-9-7-5
Muscle Ups
Squat Snatches 135/95
*Muscle Up Athletes can scale the # of repetitions
*Non Muscle Up Athletes can scale to x2 C2B Pull Ups
*18:00 Time Cap

“Assault Slammer”
For Time
40/30 Calorie Bike
50 Ball Slams 20/15

“Strongman’s New Fear”
3 RFT
100m Farmer Carry 53/35
40’ HS Walk
100m 2-KB Front Rack Carry 53/35
40’ HS Walk