Advanced RX Class:
Front Squat (Pause) 2-2-2-2-2
Front Squat (3 Second Pause) 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Pt. 1: Front Squats and Lateral Burpees
Complete as many rounds as possible in 7 mins of:
6 Front Squats (135#/95#)
6 Lateral Burpee (Over Barbell)
*3 minute rest between Pt.1 and starting Pt. 2
Pt. 2: Runs and Legless Climbs
For time:
Run 200m
1 Rope Climb (Legless)
Run 400m
2 Rope Climb (Legless)
Run 800m
3 Rope Climb (Legless)
BTWB
Photo by @robcwilson
Due to the forecast for tomorrow being rainy/stormy weather we are going to move the SRCF Potluck picnic out to next Sunday 8/14 and start around 3pm. Cross your fingers for better weather! Hope everyone can make it. ☀️☀️☀️
Note: For anyone going to the Elysian Games next Sunday plan on coming by after as the event and Potluck time shouldn’t really interfere (unless you make the final heat).