Strength/Skill:

3 Sets of:

• DB Shoulder Press x 5 reps + max reps DB push press
• Rest 15 sec
• Max rep push ups in 45 sec
• Rest 30 sec
• Weighted Pull ups x 4-6
• Rest 2 min

WOD:  Rds for Time:

• 8 Handstand Push up
• 8 Clean and Jerk 135#/95#
• 12 Burpees

Great work today for everyone that participated in the Bolder Boulder! Although we didn’t all get to run together it was so much fun to hang out before and after and mostly to be able to cheer each other on. We had some great times put up today with Brandon getting the time of the day with 48 minutes followed closely behind by Mark with 48:43 min. Mark gets the athlete of the day award because he ran his race and then ran back to get the girls that were in te 9 o’clock heat…and ran them home. Yes Mark ran the BB twice…and more since he ran backwards! That is why we love this community, you guys are amazing. I know that for Jess, Nikki, Amie, and Sarah this is farther than they have ever run and we are so proud of you guys! Lo and Court both had PR’s even in the Captain America and Flash costumes! Jason rocked it with a time of 56 min…I never cease to be amazed at how far you have come. I remember when last summer you couldn’t rum a 400 without walking! Josh, Bryce, Rachel, Trevor ,Glendon, Jeff, Amber , Amanda,  and her mom Pam, for putting in great times as well! Thanks to all that came out today. Next year we need a team of 40!