WOD-
In 15:00 build to a 2 rep overhead squat
Then:
3 Rounds for time of:
Row 300(250) meters
15 Overhead squats 95#(65#)
Post loads and times to BTWB
SPRINT-
6 Rounds (3 of each):
**Even Rounds
200m Run
16 DB step overs, 24″(20″)
200m Run
**Odd Rounds
150′ Prowler push
16 DB step overs, 24″(20″)
150′ Prowler push
*Rest 2 min between rounds
Folks,
Danielle has already nailed down her partner for Verve’s in-house partner competition. Do you have yours yet?
Verve’s in house competition, henceforthly known as Verve-apalooza, will take place Saturday August 24th. The partnerships can be guy/ guy, guy/ girl, girl/ girl. There will not be different divisions, there will only be 3 podium spots. The workouts have already been written and we promise ANYONE and EVERYONE can do them.
The cost will be $20 per person, with all the money going strictly to prizes for the top 3 teams. There will be 3 workouts and a floater. One of the workouts has two scoring opportunities, making for 5 possible scores throughout the comp. And I’ll just tell you now. . . the floater will involve Spike Ball. Seriously.
This week we will have the sign up ready on the square system at Verve. I will also post a link for a volunteer sign up sheet. We will need judges for the day, which will roughly be from 9am-2pm. So start finding a partner and get ready to battle it out against your fellow Verve members.
