Welcome to the Summer League.

Below is the important information you will need to know....

General:
We will start around 5pm with an athlete briefing on the workout. Heats will start close to 5:20.
Please communicate with your team if you will be late.
If you have a teammate that will miss a week - your team is in charge of finding a replacement!

Remember - this is a community event purely for fun!

Teams:
Team 1 - Fr. Luke, Bradley, Tasha, Kelsey
Team 2 - Johnny, Jenna, Matthew, Kaelyn
Team 3 - Carter "Rizz" Christen, Rebecca, Grace, Rose
Team 4 - Analese, Blake, Dani, Giselle, Terri (team of 5...I'll explain Tuesday)
Team 5 - Katie, Lexi, Christina, Cliff
Team 6 - Tyler, Sherane, Jordyn, Noah
Team 7 - Leann, Christian, Kristen, Jenn
Team 8 - Kristen, David, Jace, Sharlene

Sign up sheet is posted back at the gym with phone numbers so you can communicate with your teams.

Week 1:

"The Warm Up"
4x3:00 AMRAPs (12 minutes total)

round 1:
P1 and P2 - 400m burden run with 35 and 25 plates
P3 and P4 - one working on ME Kb swings and the other ME Kb goblet squats (35 and 53)

round 2:
P3 and P4 - 400m burden run with 35 and 25 plates
P1 and P2 - one working on ME Kb swings and the other ME Kb goblet squats (53 and 70)

round 3:
P1 and P2 - 400m burden run with 35 and 25 plates
P4 and 3 - one working on ME Kb swings and the other ME Kb goblet squats (35 and 53)

round 4:
P3 and P4 - 400m burden run with 35 and 25 plates
P2 and P1 - one working on ME Kb swings and the other ME Kb goblet squats (53 and 70)

"Strong Row"

30:00 Running Clock
12:00 for the team to find total load*...
4RM back squat
3RM front squat
2RM strict press
1RM jerk

*each person will be assigned one of the above lifts.

After a 1:00 rest and starting @ 13:00:
4K team row for time.
-must switch every 500m, with each member rowing twice. All three Kbs from "The Warm up" must be held throughout the entirety of the 4k row.

17:00 Time Cap