-Today’s post is courtesy of Jake. Thanks Jake for taking over Saturday posts!
Happy Saturday everyone! Before I get into the PR’s I would like to send out a special shout out to Bryant. For those of you who don’t know Bryant, he is an avid 5PMer. He will be leaving us for a job opportunity out of state. We wish you the best of luck. We will miss your kind heart, positive attitude, and sly humor. You have improved so much as an athlete and it has also been a pleasure to know you outside of the gym. Please be safe and we hope to see you very soon. Take care!
On Monday we did back squat and 4 rounds of 20 kb swings, 30 dubs, and 15 burpees. Amanda flew through this WOD in 11:23 @ 44lbs, Troy in 9:28 @ 53lbs, Date Night in 9:38 @ 53lbs, and Brian in 9:28 @ 62lbs. Very impressive job for a tough workout.
Tuesday was a heavy clean set of 2, followed by a partner WOD of 4 rounds: 3 power snatch and 250 meter row. This was no easy task and a grip killer. Some notable lifts were Gusto cleaning 165, Tom D @ 175, and Amanda @ 118. Tyler also happened to get his first bar muscle up.
On the 4th of July we did “Murph,” Or as Marcus calls it, “Magic Murph” as the 10am class got a little carried away taking off articles of clothing. There were a lot of first timers doing this WOD and everyone performed very well. Tina got a new PR of 56:12. Scott C did this WOD without bands! Tyler decided that 2 miles of running, 100 pull ups, 200 pushups, and 300 squats were not enough. So he decided to do “Murph” with a 20lb vest.
Friday was a nice double lift day. Press and dead lift were a great way to end the week. Brady from the AM class knocked out 4 reps @ 350lbs. AJ switched things up and did back squat. He was able to do 3 sets @ 165! Our good buddy Bryant (take care man!) hit a 330lb set. It was a very solid way to end the week.
In Teams of 3 perform:
AMRAP 5: 40 yard Prowler Pushes
AMRAP 5: 15 yard Sled Pulls
AMRAP 5: Tire Flips plus 2 Jumps
AMRAP 5: 40 yard Farmers’ Carries