WOD-
Back squat
5-5-5-5-5 @ 80-85% of 1RM
Then, 5 rounds for quality:
10 Unbroken wallball @ 10′, pick weight
10 DB weighted step-ups @ 20″, pick weight
Post loads to BTWB
As many reps as possible in 7 minutes of:
DB Front squats
Every minute on the minute must stop and do 5 Pull Ups
**Endurance work will be done before WOD
Speaking of suffering together. . .
The count down to Verve-apalooza is on. Verve’s in house partner competition is just around the corner, and this is your last week to get signed up.
When- Saturday August 24th, 9am-2pm
What- 3 partner workouts and 1 floater (it’s a game of Spike Ball). Partners can be guy/ guy, guy/ girl, girl/ girl. All workouts can be performed by anyone at any skill level.
Cost- $40/ team, with all the $ going to prizes for top 3 teams.
Registration- You can register on the square system at the gym or online at our store.
Assistance- Yes, please. We would love volunteers to help judge, please click here if you can help.
We know at times people can opt to wait until the last minute to register for these kinds of things. . . we are in the last minute. Get yourself and your partner signed up!
