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4th of July Workout – Lumberjack 20

LumberJack 20 4th of July

July 4 @ 9:00 am 10:30 am EDT

On July 4, we are bringing the Lumberjack 20 Workout to Sand & Steel. A no-holds-barred, conditioning competition workout that will test your strength, resilience, and endurance. Winners will receive a Performance Lab Session with Coach Paul. As with all special events, we’ll be providing scaling options for new athletes.

If it’s your first time at Sand & Steel, please be at the gym no later than 8:45AM.

RX

20 deadlifts (185/275 lb)
400-m run
20 KB American swings (24/32 kg)
400-m run
20 overhead squats (75/115 lb)
400-m run
20 burpees
400-m run
20 chest-to-bar pull-ups
400-m run
20 box jumps (20/24 in)
400-m run
20 Medball Cleans (14/20 lb)
400-m run

Intermediate

20 deadlifts (105/155 lb)
400-m run
20 KB American swings (16/24 kg)
400-m run
20 overhead squats (75/115 lb)
400-m run
20 burpees
400-m run
20 Pullups (Green band or less)
400-m run
20 box jumps (20/24 in)
400-m run
20 Medball Cleans (10/14 lb)
400-m run

Beginner

20 deadlifts (55/75 lb)
200-m run
20 KB American swings (8/12 kg)
200-m run
20 overhead squats (35/55 lb)
200-m run
20 Up Downs
200-m run
20 Jumping Ring Chinups
200-m run
20 box jumps (12/16 in)
200-m run
20 Sandball Ground to Shoulder (10-30lbs)
200-m run

Prizes

Male & Female Winners in all three scaling will receive a Performance Lab Session ($65 value.) Performance Lab is Paul’s Semi-Private Training that meets on Sundays and Tuesdays. Upcoming Performance Lab Sessions include: Strength Lab, Mobility Lab, Olympic Lifting Lab, Gymnastics Lab, Glute Lab, and – you asked for it – Nutrition Lab (check Discord or SugarWOD for the actual schedule).

Selection of winners will be decided on:

  • Community: support other members, support your coach, pay it forward, sportsmanship
  • Technique: Demonstration of good technique through the workout
  • Scaling: Not too hard and not too easy
  • Virtuosity: Maintaining good movement standards on every rep

The numbers of winners will depend on the number of people in attendance. Less than 6, there will be two winners. Less than 12, there will be 4 winners. More than 11, there will 6 winners. You must finish in under 35 minutes to be eligible to win a Performance Lab Session.

One more thing … there is no mercy time-cap on this WOD … we will all cheer for you, hold you to your reps and form, and route for you until you complete the entire WOD. Select your scaling wisely. 😈

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