Announcements

HGX GEAR for Apparel

HGX Mixed Sex Couples Competition September 19th

July 11 Adaptive WOD for our community in collaboration w/ House of Champions at 8 am and 9am

https://www.zeffy.com/en-US/donation-form/bca5b80f-a3b2-4746-baaa-55e34b25840f

Aug 23 UAF Buddy Comp volunteer : Volunteer here!

HomeGrown AthletX - Uniquely Abled Fitness

Warm-up (No Measure)

Cone head, shoulders, knees, toes

Bench Press (Heavy singles (95% of 1rm)
Rest in between sets!!!!
Beginner: 5 quality reps at a moderate weight)

Partner AMRAP 15 (Checkmark)

Split all work between partners:

12 pull ups, j. pull up, or ring row

6 sandbag/heavy ball cleans

12 db/kb push press

100 ft. single db/kb oh carry (heavy)

*Dallas :20 hold/side