Sunday, July 3 - Saturday, July 9

Sunday, July 3 - No Class

 

Monday, July 4 - Independence Day

Closed at both locations. Happy 4th of July!

 

Tuesday, July 5

Strength: Max Pull-Ups

  • 2 Attempts

WOD: 24 Minute MOMO for Lowest Reps

  • Max KB Sumo Deadlift High Pull (35/55)
  • Max Box Step-Ups (20/24)
  • Max Burpee Pull-Ups

 

Wednesday, July 6

Strength: Bear Complex 

Power Clean + Front Squat + Push Press + Back Squat + Push Press

  • 3 Sets of 5 Rounds 

WOD: For Time

  • 1,000M Row
  • 50 Wall Balls (14/20)
  • 30 Double Unders

 

Thursday, July 7

Strength: Deadlift 

  • 5x4

WOD: For Time

  • 400M Run
  • 40 KB Swings (35/55)
  • 600M Run
  • 30 KB Swings (35/55)
  • 800M Run
  • 20 KB Swings (35/55)

 

Friday, July 8

Strength: Push Press

  • 5x2

WOD: 4 Rounds for Time

  • 5 Snatch (93/135)
  • 10 Overhead Squats (93/135)
  • 15 Box Jumps (14/20)

 

Saturday, July 9

Partner WOD: 28 Minute AMRAP

  • 50 Goblet Squats (35/55)
  • 250M Row (each)
  • 50 MB Sit-Ups (14/20)
  • 1 50 ft. Sled Push or Pull (each) (25/55)
Posted on July 3, 2016 .