June 29 - July 3

We will have normal business hours on Friday, July 3, but will be closed on Saturday, July 4.

Monday, June 29

Happy birthday Rachel!

A. Back Squat Max

B. Every minute on the minute for 8:00
6 Thrusters
6 Burpees over the bar

Tuesday, June 30

Happy birthday Ashley C.!

A. Every minute on the minute for 6:00
Power Clean x 3 at 70%
Push Jerk on the last rep of each round

B. 500m Row
50 Box Jumps

C. 400m Run
50 HR Push-ups

Wednesday, July 1

A. Shoulder Press Max

B. ‘Helen’
3 Rounds:
400m Run
21 KB Swings
12 Pull-ups

Thursday, July 2

A. Max Handstand Push-ups in :30 x 3
Rest :90 between rounds

B. 10 Rounds:
25 Double Unders
20 Air Squats
15 Med-ball Sit-ups/ 15 Pull-ups (alternate each round)
100m Run

Friday, July 3

A. 5 Minutes to find a Heavy Hang Power Snatch
then, do 5 singles at 85%

B. ‘DT’
5 Rounds:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
155/105
*14:00 Time Cap