6/19/15 LAKE WOD THIS SATURDAY!!! (see below for details)

The Popke's getting their WOD on together!! Love it!

The Popke’s getting their WOD on together!! Love it!

SWOD:

Make up any of the 4 lifts you might have missed this week.

1 Rep Max of Back Squat, Deadlift, Bench or Shoulder press

WOD:

400m Run

40 KB Swing (24/16kg)

40 Ghd or Abmat sit ups

30 KB Swing

30 Ghd or Ab mat sit ups

20 KB Swing

20 Ghd or Ab mat sit ups

10 KB Swing

10 Ghd or Ab mat sit ups

400 m run

LAKE WOD THIS SATURDAY JUNE 20th!!!

  • Please arrive at 9:00am with a hopeful WOD start time of 9:30am We need to warm up and mobilize before we hit the team WOD!!!
  • Don and Christina’s Lake Tulloch home Connor Estates 1133 Shoreline Court.  At the Gate push 022 and they will open the gate for you!
  • Please bring a dish to share, towels, sunscreen and swim attire!! Bring a cooler with ice and your drinks of choice.
  • A slurpee machine will be going for the kids. (Adults, feel free to bring a “mixer” if you so please!!)
  • Last but not least, we will also be saying goodbye to Jordan! Even if you cannot make it to the WOD at 9:00, feel free to stop by after to hang out and give him a nice send off! We will be there for at least a few hours post WOD!!!
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