Warm-up:
50 Double Unders
5 Min Rage Ball
Strength: Back Squat 3-3-3-3-3
WOD
Five rounds for time
15 medicine ball cleans 20/15
wall balls 20/15
Start at Katy Church of Christ at 5458 5th St.
We are entered in the Katy Rice Harvest Festival Parade and need all of you to help with the float!!! Wear your nhb shirts and comfortable shoes because we are going to have a great workout!!! This Saturday, the line up starts at 9:00am and the parade begins at 10:00am.
Our float is “human” powered…the more people we get to help the easier the workout.
If you want to help decorate our float, we are meeting up at the gym tonight around 5:00pm.
warm up: 2 rounds of Cindy
wod
21 thrusters 95/65
400m run
18 thrusters
400m run
15 thrusters
400m run
st: one rep max thruster
wu: 800m run, 15 K2E, 10 dive bomber push ups
st: press 2-2-2-2-2
wod
5 deadlifts 225/155
10 box jumps 24/20
15 sit ups
AMRAP 10 minutes
See you tomorrow at the box. We must prepare for next Saturday’s Katy Rice Harvest Festival Parade (where we will need…”All Hands on Deck”)!!!