Friday June 23rd

Did you know you can save 50 cents on most food and beverage purchases by buying a punch card? A punch card is $25 and has 10 punches on it. It is good for cookies, fit-aid and Celsius which are all normally $3.00 a can. Save yourself 5 bucks and buy in bulk. Plus you don’t have to swipe your card everyday. Punch cards are left in the little box on the desk. Buy yours at this link today and we will get you all set up.

Warm up-
500M Row

Deadlift- Focus on form and getting warm for the wod, Light sets of 6-10 reps building up to your wod weight

There are two versions of the Wod today- Heavy and high skill or moderate weight with focus more on conditioning.

Wod- Version 1
5 rounds
5 Deadlifts 315/225
5 Muscle ups
5 strict HSPU
Run 200

Wod- Version 2
5 rounds
10 deadlifts 135/95
10 pull ups (Or 15 ring rows)
10 push ups
Run 200