Tuesday July 2nd WOD

4th of July Holiday Schedule.

WED July 3rd:

NO 8pm Conditioning class

Thursday July 4th:

9:30 am class only

Friday July 5th:

6am Open Gym, 9:30 am Class only.


Saturday: Regular schedule.

Warm up:

6 minutes: 50 Dubs 10 scap push ups 10 KB sdhp 10 lunges 10/10 single-leg deadlifts 5 strict pull ups

Strength: Alternating “On the Minute” x 12 (6 Rounds) Odd Minutes – 3 Front Squats Even Minutes – 6 Back Squats Barbell – 65% of 3-Rep Back Squat on *both* lifts. Conditioning 15 minute AMRAP 100 double unders 10 Pull Ups 20 DB step overs (2 – 50/35) (35/25)

10 pistols (scale with 1 legged squats to box)

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