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Monday 7/3/2017

4th of July Schedule, 8am and 9am classes only. Coffee, watermelon, maybe some beer for those that want to get started early.

Lisa

Warmup:

500 m row or 400 m run

Mobility:

CS/dynamic stretch

B warmup:

3 rounds of:

10 ring rows

10 push ups

10 jumping squats

10 shoulder kips

Workout warmup:

Bench Press:

5@75%, 3@85%, Max set @95%, then 6 @95%

Workout:

5 rounds for time:

5 Front squats 135/95, RX+ 155/105

10 bar over Burpees

150 m run

O lift:

Back squat:

10X10 @50% of 1RM

Skill:

5 rounds of:

15 GHD situps

2 wall walks

Earlier Event: July 2
Sunday 7/2/2017
Later Event: July 4
Tuesday 7/4/2017