We have 2 events this evening!

Bar Muscle Up Clinic at 5:45 PM – sign up on ZenPlanner!
Nutrition Seminar at 7:30 PM – details here

Strength
Every 2:00, 3 Rounds
1) 10 Hip Thrust (↑) + :15-:20 Glute Bridge Hold
2) 10 Bent Over Row (↑) + :15-:20 Ring Row Hold
*Start Hip Thrust at 65-70% of 1RM Back Squat

Conditioning
3 Rounds of :30 on/:15 off
1) 12/9 Calorie Ski (FX: 8/6) (RX+: 14/11)
2) AMRAP Russian Kettlebell Swings
3) Rest
4) 12/9 Calorie Bike (FX: 8/6) (RX+: 14/11)
5) AMRAP Goblet Lunges
6) Rest
*Score is total AMRAP reps
*Kettlebell Weights: (24/16) (FX: 16/12) (RX+: 32/24)

Strength
Every 1:30, 6 Sets
1-3) 2 Muscle Snatch + 1 Power Snatch (↑, start at 40-45% 1RM Snatch)
4-6) 2 Power Snatch (↑ to Metcon Weight)

Conditioning
3 Rounds for Time:
500/400m Row (FX: 400/300m)
16 Chest to Bar Pull-Ups (FX: Pull-Ups) (RX+: +4 Bar Muscle-Ups)
8 Power Snatches (155/105) (FX: 115/80) (RX+: 185/125)
*20:00 Cap

Post-WOD Cooldown
Elbow Supported External Rotation 3×15/15
1:00/1:00 Lacrosse Ball Shoulders

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!