8th Annual Dog WOD
November 16 @ 8:45 am - 10:15 am
It’s the 8th Annual DOG WOD! Our annual fundraiser for Safe Hands Rescue, a local dog rescue group for which Top Gun owners happily volunteer.
Safe Hands Rescue is a local 501c(3) organization run by volunteers who find forever homes for stray, abandoned & surrendered dogs in high-kill shelters.
The gym opens at 8:30am, and there will special guests from Safe Hands Rescue (human & doggies) who will say a few words before we get our WOD on at 9am sharp. Dog-friendly dogs and human family members are welcome! Just coordinate someone to watch your pooch while you workout.
Please bring a donation for the rescue to participate (it’s free & doesn’t count toward membership)
Open to the public and new participants!
DONATIONS in need:
-Cash or check donations to help defray medical & transportation cost from KY (checks made out directly to Safe Hands Rescue)
-Small & medium size collars & leashes
-Towels & blankets
The workout is SCALABLE for everyone (shown is RX). So bring friends/family to cheer on! There will be 2-3 heats, depending on how many people.
WOD is Benchmark WOD: FIGHT GONE BAD
In this workout, you move from each of 5 stations after 1 minute. This is a 5-minute round, after which there is a 1-minute rest before repeating.
*Wall Ball Shots: 20lbs. To 10ft. target (reps)
*Sumo Deadlift High-Pulls: 75lbs (reps)
*Box Jump: 20″ Box (reps)
*Push Press: 75lbs (reps)
*Row: Calories (cal)
The clock doesn’t reset or stop between stations/minutes, everyone must move to the next station immediately for good scores. One point for each rep, rowing calorie is one calorie each.
Any questions- please contact Meghan or Steve.