ANNOUNCEMENTS:
IT’S TIME!! THE 4TH ANNUAL WOD FOR RET IS BACK ON AUGUST 31! Sign up here and help The RET Foundation “give back” to families coping with pediatric cancer!

AND DON’T FORGET ALL THE OTHER AWESOME(R)NESS COMING YOUR WAY IN AUGUST:
1. CF Kids Fall Session begins this Saturday, August 10th. Sign up here and SAVE BIG on drop in fees!
2. Saturday, August 17th CFHH crashes a Waterpark in GA. (All ages welcome and pssst, it’s Mike Christensen’s birthday on the 18th!) Sign ups and money taken at the box.
3. Christy Baroni BUSTS SOME NUTRITION MYTHS in a FREE PRESENTATION on Saturday, 8/24 at noon. Sign up here.
4. MORE PR’S THAN EVER BEFORE!

Sweet Quote: “Fight for your opinions, but do not believe that they contain the whole truth or the only truth.” -Charles Dana

WU: 400m run.
3 rounds of:
10 good mornings
10 pvc passthroughs
MOB: Hamstrings. T-spine. Shoulders.
REVIEW: Deadlift goals in Strength portion of workout. KB swings.
S: Deadlift 5×5 at 55% 1RM. WORK ON POSITIONING FROM THE FLOOR AND HIP SPEED ONCE ABOVE THE KNEE!! Rest as needed between efforts.
C: 6 rounds for splits
12 KB swings 70/53
50m shuttle sprint
Rest :60
LIII: 53/35
LII: 44/25
LI: Weight of choice. Russian swing okay.

Advanced: None