14 August 20

Strength:
5×5 Bench Press (Body Weight)RX+ (80% BW)RX (70% BW)Scale

Metcon:
“SLED TRIATHLON” – 5 min time cap
2x25m Sled Push Relay
2x25m Sled Drag Relay
2x25m Sled Pull Relay
Weight on sled:
(180/60)RX (90/15)Scale

“Snatch & Grab” – 10 min cap
Done in teams of two:
2 rounds for time
25 Dumbbell Snatches
2x200m Sandbag Relay Run

Dumbbell – (80/50)RX (60/30)Scale
Sandbag – (135/75)RX (75/45)Scale

25 DB Snatches must be done in each round but it is irrelevant how they are broken up between team members or which hand is being used. The sandbag run will be 200m and is done relay style. So after the DB snatches are completed it will be up to each team to decide who is going to run the first 200m of the sandbag run. Once the first team member finishes their run they will tag their partner who will then run their 200m. The clock stops once the 2nd teammate finishes their sandbag run and tags their partner.

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14 August 19

Strength:
10 Min E2MOM of:
3 Deadlifts (315/205)RX (275/185)Scale 1 (225/155)Scale 2

10 Min E2MOM
3 Snatch-Grip Deadlifts (225/155)RX (185/115)Scale 1 (135/85)Scale 2

Metcon:
For Time:
Snatch/Pull Ladder (135/95)RX (95/65)Scale 1 (75/55)Scale 2
12 Snatches 2 C2B Pull-ups
10 Snatches 4 C2B Pull-ups
8 Snatches 6 C2B Pull-ups
6 Snatches 8 C2B Pull-ups
4 Snatches 10 C2B Pull-ups
2 Snatches 12 C2B Pull-ups
*Snatches can be Power or Squat

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14 August 16

Third Day MisFits: Fitness, Fellowship, and Fun!

WOD: Softball

Come join us for an outdoor experience! We’ll be playing softball and firing up the grill! Bring meat for the grill, snacks, and drinks if you’d like. Kids, dogs, chairs, and anything else you can think of to make the day more awesome are all welcomed! We’ll meet at Legacy Elementary School at 12:00pm and start the fun!

Legacy Elementary School
165 Pine Grove Rd, Madison, Alabama 35757.

Ignite Inspire Empower

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