NO 5AM or 6AM CLASS ON MODAY July 3rd
9AM-10AM Open gym, CLASS TIMES 10am,3pm,4pm,5pm
CLOSED JULY 4th

Warm up,
3 rounds
Row 250
15 push ups
20  squats

Strength
Front squat
5,5,3,3,3+
70%,75%,80%,85%,90%

Wod-
5 Rounds For Time
20 Wall Balls
10 Burpees
200m run with your wall ball

Warm Up
Row 1500 or run a mile

Strength-
Clean and Jerk emom- 10 minutes
Every minute on the minute perform 2 clean and jerks add weight as needed
New members using lighter weight please perform 3 reps every minute

Wod-
5 Rounds
7 Handstand Push Ups
25 Foot Walking lunge with dumbbells (busy classes do lunges outside or in place
20 Double unders
Run 200

Warm Up-
50 air squats
30 Push ups

Strength-
Deadlifts

5,5,5,5,5+
65%,70%,75%,80%,85%

Wod-
Squat Clean Elizabeth (if you’re new and don’t have a good squat clean we will power clean and ad a squat or just power clean, its all the progressions!)

21-15-9
SQUAT cleans 135/95
Ring dips

**** No bands on the ring dips- no bench dips,
If you don’t have dips we will work on then, if you dont have all 45 dips for this wod at least start with the dips
SUB FOR DIPS TODAY is hand release push ups, Release hands at the BOTTOM, full extension at the top.

we will start the wod portion of this in heats, when the first 6 people are ready we will start the first heat.

Warm Up-

4 Rounds
5 Pull ups
10 push Ups
15 Squats

Strength- Bench Press

Wod-
1000 Meter row buy in
–Then–
5 Rounds
100 M Farmer carry with KB or Dumbbell, one each hand
9 Thrusters 95/65
2/1 Rope Climb (sub 15 ring rows, 12 pull ups, or 4 pulls from the ground)

Wod start time will be on the board.

Warm up

4 rounds
Run 200
5 empty bar snatches

Strength-
Power position POWER snatch (sets of 3) Advance athletes please perform 2 power position power snatches plus one power position full snatch
3,3,3,3,3 work up, no misses. technique time

Wod
5 Rounds for time
5 Power snatches 135/95
8 toes to bar (sub 10 knee raises or 15 sit ups)
Run 200

Extra work
10 minutes
30 seconds hollow hold
30 seconds squat hold