Monday, May 13, 2019

Sign up for the Forte Canoe Trip June 1 HERE
Immediately following the Saturday WOD (9am) we will be packing up and headed to float the Harpeth River via Foggy Bottom Canoes.
$40 per Canoe. 2 persons per canoe.
Look for an invite to RSVP via Facebook leading up to the date and instructions on how to pay Kristine directly
-Drybag with snacks, music, ect. 
-Your most fun self 

Workout of the Day

Deficit Back Rack Reverse Lunges
Every 3 minutes, for 15 minutes (5 sets):
10 reps

Start light and build to a heavy set of 10

After each set: 10 pistol squats (weighted if advanced)

AMRAP in 12 minutes of:
21 Kettlebell Swings (53 / 35)
14 Toes to Bar
7 Front Squats (155 / 105)

Masters: 35 / 26, 115 / 75
Rx+ 70/53, squat cleans

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