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.

Cycle 3 De-load Week.
MOB: Shoulders. T-spine. Hips. Hamstrings. Ankles.
WU:
5 4-point squats
6 pullups
12 situps
400m run
REVIEW: Back Squat. Pullup. Situp.
S: Back Squat. Base your percentages off 90% of your 1RM + 20#
THIS SHOULD BE LIGHT AND FAST. EXPLODE UP!
40%x5, 50%x5, 60%x5
CI: AMRAP in 7 minutes of:
6 pullups
12 situps
CII: Recover exactly 3 minutes once AMRAP is complete.
For time:
800m sprint
*Post total reps and 800m time to board.
PURPOSE: Recovery. Stamina. Intensity.
LIII: 2 pullups
LII: 6 B/A pullups.
LI: 2 B/A pullups or 6 ring rows.
PWMOB: Lax ball in C/S/B/G/Forearms.

Advanced: C2B pullups

Endurance: None

CTF MTB:
S: Back Squat. 3×5.
C: AMRAP in 7 minutes of:
4 pullups
12 B/R standing crunches
CII: 800m run/walk

The Mar: Sit down with Jim and share your favorite gym memory.