Happy 4th of July everyone!
One Wod Only. Keystone Park 9am
Details are here.
https://www.facebook.com/events/196762667710850/

STRICT PRESS MAX OUT
Lets get those shoulders warm.
Warm up
90 Seconds each shoulder in a band
Then 3 Rounds
5 Pull ups
10 Push Ups
10 Empty Bar presses

If you are not comfortable maxing out, go for a 3 rep max and we can get a good idea of your regular max.
2 sets of light strict presses
then
5@50%, 5@60%, 3@75%, 3@85% Then start your singles until you max out.

Before the wod, meet at the board. go over double unders and dumbell snatch, practice both.

MAX OUT WEEK,

Warm Up
Row 5 Minutes-
30 squat therapy squats against the wall
Grab a bar and head to the rack
USE SPOTTERS THIS WEEK! THESE ARE MAXES. If you are not comfortable maxing out, go for a 3 rep max and we can get a good idea of your regular max.
2 sets of empty bar back squats
then
5@50%, 5@60%, 3@75%, 3@85% Then start your singles until you max out.   This should really take almost the entire hour. Work with someone!

Wod (if you still want to do it)
8 Rounds
1 minute row sprint
1 minute rest

Wod will take 16 minutes total.

“Catalina Wine Mixer”
Changing it up today. Partners will be picked at random. Don’t be shy!

800M Run Warm up

Then 5 stations 3 rounds of this, one partner works at a time! Team work.. if someone is dying out, pick up the slack Jack.
2 Minutes of Wall Balls
2 Minutes of Rowing
2 Minutes of kb swings
2 Minutes Slam Balls
2 Minutes weighted lunge, one partner lunge at a time.
Score is total reps, easier to keep a running total through all 5 stations

REST 3 Minutes and Repeat

Tonight is Party Night
https://www.facebook.com/events/2067901483476965/

8am Endurance
Train Harder Triathlon
Run 2 miles
Row 2k
Bike 5 miles on the assault bike

Scaling-
Run 1 Mile
Row 1k
Bike 2.5 Miles

9am Mobility

10am-
“The Bill” Happy Birthday Bill! This workout is dedicated to you! Show up and find out what it is.

It’s not a partner workout, this one will be solo!