Training for Saturday, July 22nd


West Side Comp is On with Coach D$! Workouts at the Bottom!
Every Saturday at 9:00 is Community Day!

Workout of the Day
We’re having a “Wedding Workout” today to celebrate Zoe’s nuptials!!!
With a Partner
Get Down on One Knee – 50 Synchro Lunges
Present the Ring – 100 Ring Rows (alternate every 10)
Wedding Bells – 50 Synchro KB Swings 53/35
Bouquet Toss – 100 Wall Balls 20/14 (alternate every 10)
Party Down – 50 Synchro Burpees
Run Away Together – Small Block Run Together
*Because we’re expecting a large class, we’ll stagger where in the wedding process each team starts!
*Wherever you start, everyone finishes with the run!

Comp Workouts
“Regional Nate”
10 RFT (20:00 Cap)
4 Strict Muscle Ups
7 Strict HSPUs
12 KB Snatches 70/53
*8 Kipping Muscle Up or 16 C2B scale option
*14 Kipping HSPUs scale option
*KB Weight scale option

6:00 to find max complex
Power Clean
Hang Squat Clean
Push Press
Push Jerk
Split Jerk

7:00 AMRAP
80/65 Cal Row
Max Back Squats 155/105
*from the floor