GYM CLOSED AT 11:30am Today in Observance of the 4th of July! 

"Are you paralyzed with fear? That's a good sign. Fear is good. Like self-doubt, fear is an indicator. Fear tells us what we have to do. Remember one rule of thumb: the more scared we are of a work or calling, the more sure we can be that we have to do it." --Steven Pressfield

WEDNESDAY, 04JULY2018 - Work For Today
Wave 1/Week 5/Day 3

CONDITIONING - The Floor Is Lava Keg Carry. 
Make sure the Keg is Heavy (At least BW).
Teams of 3. But only one Person Can Carry at a time. No Shouldering. 
You will be going 400 Meters as a TEAM. 
The Hard Part is that the Keg Can't touch the Ground. You must transfer it from person to person until your 400 Meters is Complete. 
If the Keg Hits the Ground, Your team owes 15 Burpees. 

STRENGTH - You Have 30 Minutes to Work up to a 3RM Pin Press
Between Rounds Complete:
5 Pendlay Rows (As Heavy As Possible)
6 Landmine Full Contact Twists (Each Side)
:90 Seconds rest

VOLUME
Set 1: As many Pin Presses as Possible @ 80% of your 3RM
 6 Landmine Full Contact Twists (Each Side) 
Set 2: 8 Pin Presses @ 80% of your 3RM
6 Landmine Full Contact Twists (Each Side) 
Set 3: 8 Pin Presses @ 80% of your 3RM
6 Landmine Full Contact Twists (Each Side)

MINDSET - OPTIONAL
200 Meter Sled Sprint for the 4th Of July.  One Round, Flat Out. Make it Heavy, Make it Fast, Make it count for something. 

Home of the Brave People. 
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