Warm up-

1 mile run-
1600M row
10 Minutes bike

Strength
Push Jerk from the rack
Sets of 3
Do at least 6 sets, keep going up until you find your 3 rep max

WOD

5 Rounds:
10 Power Snatches (95/65)
10 Box Jump-Overs (24/20″)

Warm up-
3 Rounds
Run 200m
15 squats
10 pull ups

Strength
Emom-
2 Power Clean + 1 Jerk

Wod

4 Minutes
Run 100
5 Power Clean 155/115
15 Double unders

Rest 2 minutes-
Repeat

Rest 2 minutes
Repeat

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.