WOD 9/8

Weekly Buy In/Cash Out
Accumulate 5-10 minutes in the bottom of a deep relaxed squat

4 Sets
:60 Front Plank Hold
1:00 Rest
5 Unweighted Step-ups
2:00 Rest

then…

7 Rounds
10 Unbroken Box Jumps
Hill Sprint
*Time recorded

Either move or be moved. -Ezra Pound

Weight Gain with a Female athlete

Announcements:
-Take advantage of free Olympic lifting classes with 2 time Olympian, Chad Vaughn. Today at 2 PM and 6:30 PM Sign up here

-Ladies Night will be moved to the second Monday of the month in September due to Labor day.  It will be September 13th at 7:30pm at Aubrey’s house (4529 Corran Ferry Loop, Austin 78749)
-Part 2 of the Mohican Warrior Challenge is around the corner, Sept. 11th.  If you signed up for Part 1, please email tristystep@gmail.com to reserve your time slot for Part 2!  If you are only signing up for Part 2 of the Challenge, please sign up for your time slot here
**We have had a cancellation for the 10:00am slot, so if anyone wants to sign up for that time slot, email tristystep@gmail.com
**Also, we need judges/counters (especially for 9am)!  If you are interested in helping out, even if you aren’t competing, email tristystep@gmail.com
–Fight Gone Bad, Sept. 25th…sign up and reserve your spot!!