Thursday July 31st- Partner Intervals, T-Shirt Orders, and Oly Class!

The Star Spangled Barbell Tanks and Tees:  We will be putting in one last order for these awesome tees and tanks, so if you didn’t get the color and/or size you wanted please fill out one of the sheets at your gym with your coach for your order.  This will ONLY  be a PRE ORDER and PRE PAY type of process. $20
RWB_Tanks
Kids Shirt Order:  We will also have some kids shirts made.  These will be PRE ORDER and PRE PAY ONLY.  Please let Taylor (or your coaches) know your kids size.  They are going to be toddler  basic sizes (s, m, l).  This order will also be submitted first thing Monday!
OLY Class Tonight!  Downtown @ 4,5, and 6 pm!
Thursday July 31st- Partner Interval work!! 

Pre Work:
5×3 Front squats @ 50-60%
*3 second pause at the bottom, squeeze butt, stay active at the bottom, don’t relax, create tension
Score= Weight used.
WOD:
250 meter row sprint (4x each person) alternate
Max air squats in :30 seconds (3x each person) alternate
200 meter sprints (2x each person) alternate
150x Russian KB swings (share these reps, one works at a time)
Score= Time.
Post Work: Cool down run/row AND accumulate 3 minutes worth of plank hold :)