Who will rise this fall?
8/7 at 7:45pm: Fall League Q&A Forum at CTF.

Ret was 15 when he died. His last request was “to give back”.
8/30 WOD for Ret. Sign up here.

TAKE ME OUT TO THE BALL GAME, BABY! NO CLASSES THIS EVENING.

MOB: Shoulders. T-spine. Hips. Hamstrings. Ankles.
WU:
5 pushups (band resisted is optional)
5 BB HPC
5 BB Push Press
400m run.
REVIEW: Push Press. Power Clean. Band Resisted Pushup.
S: Push Press. Base your percentages off 90% of your 1RM + 10#.
WU sets: 40%x5, 50%x5, 60%x3
Work Sets: 75%x5, 85%x3, 95%x1+
C:
Buy In: 400m run
8 rounds of:
1 Power Clean @ 95% of your 1RM.
8 Band Resisted Pushups 1” band/ 1/2” band
Cash Out: 400m run
Record your total time to the board
THE WORKOUT HAS A 15:00 CAP.
PURPOSE: Strength. Stamina. C/R Endurance. Power.
LIII: 4 band resisted pushups at rx’d bands or 8 pushups
LII: 4 pushups or 8 pushups at sub of choice
LI: 200m runs okay. 4 pushups at sub of choice (try a more difficult substitution!)
PWMOB: Lax ball in C/S/B/Forearms. Stretch Hamstrings. Couch Stretch.

Advanced: 1 and ½” band

Endurance: None

CTF MTB:
S: Push Press. 5×5 at weights of choice.
C:
Buy In: 400m run/walk.
8 rounds of:
6 RKB swings at weight of choice
6 box pushups pushups.
Cash Out: 400m run/walk
If you get short of breath, stop and fully recover before continuing.