Strength
Every 2:00, 8 Sets
1-4) 2 High Hang Squat Clean + 1 Push Jerk (70-75% of 1RM CJ)
5-8) 1 High Hang Squat Clean + 1 Hang Squat Clean + 1 Push Jerk (75-80%)
*Hold onto bar between reps

Conditioning
In 10:00
1000m Run (FX: 800m)
into…
AMRAP
21 Double Unders
3 Thrusters (115/80) (FX: 75/55) (RX+: 135/95)

Strength
Every 1:30, 4 Rounds
1) 8/8 Single Dumbbell Bulgarian Split Squat
2) 8/8 Single Leg Romanian Deadlift
3) 10/10 Side Plank Hip Touch

Conditioning
Every 1:30, 3 Rounds
1) 24/18 Calorie Row (FX: 20/15) (RX+: 30/22)
2) 20 Jump Switch Lunges + AMRAP Burpee Box Jump Overs (24/20)
3) Rest
*Score is total Burpee Box Jump Overs

Come cheer on our teams as they take on teams from all over the DMV at our Sadie Hawkins Competition!

When: The first event will start at 8 AM! Athletes will be competing all day, with the final events scheduled to start around 3 PM.

Cost: FREE for spectators!

What to expect: We will have a live DJ! We will also be selling coffee, breakfast, and lunch! There will be a pop-up shop to do some shopping, as well as raffle for a victory grip prize pack and LSKD gift cards. Feel free to bring some drinks and please come join the party!

Let’s go Route 7 Nation!

Conditioning
AMRAP 30
800m Run (FX: 600m)
2 Rope Climbs (FX: 1) (RX+: 50/50 Legless)
15 Deadlifts (185/125) (FX: 135/95) (RX+: 225/155)
2 Rope Climbs (FX: 1) (RX+: 50/50 Legless)
30 Hand Release Push-Ups (FX: Push-Ups)

Post-WOD Cooldown
1:00/1:00 Pigeon
1:00/1:00 Couch Stretch
Deadbugs OR Hollow Rocks 3×12-16

Strength
Every 2:00, 8 Sets
1-4) 1 Snatch Pull + 1 High Hang Squat Snatch + 1 Overhead Squat (65-70%)
5-8) 1 Snatch Pull + 1 Hang Squat Snatch + 1 Overhead Squat (70-75%)
*Hold onto bar between reps

Conditioning
AMRAP 10
20 Med Ball Sit-Ups (20/14) (FX: Sit-Ups)
20 Wall Balls (20/14)
250/200m Row (FX: 200/150m)