FREE W.O.D. Saturday 8/9/10am 6/26/21


FREE W.O.D. Saturday 8/9/10am 6/26/21

**“It’s not how much we give, but how much love we put into giving.” – Mother Theresa**

Imagine we’re moving. And we have two friends, who both extend an offer to help.

The first friend writes us a check for 1,000 dollars to help with the moving expenses. Incredibly generous. The second friend doesn’t offer a dime, but instead comes to our old place, helps us pack up every box, drives with us to the new house, and unpacks everything with us into the early hours in the morning.

Fast forward two weeks later. Both friends call you to ask for a favor. Which friend are we more likely to help?

We would choose the second friend. But why? If we were to try to explain, we collectively would flow to the same, natural response… “Because they would have done it for me.”

Money has relative value. But time is an absolute.
If we want to make a “perishable donation”, give money.
If we want to make an everlasting impact, give time.


Conditioning WOD -30 min cap

For Time:
15 Power Clean and Jerks (155/105)
400 Meter Med Ball Run 30/20
50 Ball Slams 30/20
50/35 Calorie Ski/Row OR 35/25 Cal Bike
50 Ball Slams 30/20
400 Meter Med Ball Run 30/20
15 Power Clean and Jerks (155/105)

* Score = The time is takes to complete the workout

*You may use your slam ball as your med ball to run if desired

GENERAL WARM-UP [4:00-9:00]
**Get Hot**
200m Light Jog
Active Samson Stretch [Video](
Knuckle Draggers [Video](
100m Faster Run
Alternating Quad Stretch
Push-up to Down Dog [Video](
100m Fast Run

COOL-DOWN [52:00-60:00]
2:00 Recovery
1:00 Chest to Floor Stretch (:30 each side) [Video](
1:00 Seated Hamstring Stretch (each side)
1:00 Up Dog [Video](

**[General Order – 1) Can Scale Intensity via loads, reps/distance, time 2) Movements via modifications, substitutions or replacement (injury)]**

* Decrease Load/Reps
* Hang Clean and Jerks
* DB Clean & Jerks

* Decrease Distance
* 500/400m Row
* 500/400M Ski Erg
* 25/18 Calorie Echo Bike

Extra Work

**[Designed for members wanting a little more – to be completed outside of the 60-minute class]**

**4 Sets For Quality**
20 Empty Barbell Strict Press
Max Supinated Grip Empty Barbell Rows