Join the community on Saturday, May 16th from 9:00 AM –1:00 PM as we come together to plant, clean, paint, and connect in downtown Port Orchard. A few of us from the gym will be helping out at Etta Turner park (gazebo and bridge next to the gym) after the 8:30 class. Damn Fine Pizza will be hosting a pizza party for all the workers afterwards.

Warm-up

2:00 bike, row, ski

2 Sets:

5 Single arm ring rows/side
10 Alternating box step downs
:15 HS hold
5 Bottoms up KB press/side

Strength/skill

4 Sets, not for time:

100 Meter single KB front rack carry
5 Strict HSPU/L-seated DB press
10 Single arm DB row/arm

-Switch arms at turn around during carry.

WOD

12 Minute AMRAP:

15 Russian KBS 70/53
10 Alternating pistols
10 Push-up DB pull through 50/35

Hybrid Conditioning (10:30)

15 Minute AMRAP:

250 Meter row
5 Push-up DB pull through
10 Box step-overs
10 Calorie bike

rest 2 minutes

15 Minute AMRAP:

Row x max meters