9AM Class only!! 4th of July

TGU…

Dynamic
3 minutes of z1 work
+
3-5 minutes of mobility work
*ankles, hips, t-spine
+
4-6 minutes of workout prep
goblet squats
waiters walk to suitcase lunge step r/l arm
db ext. rot.
double under practice

Then

A. Front Squat @4010; 4 x 3; rest 2 min
B. 5 min strict pull up ladder, 1 – 5
+
3 RFT
30 wall balls
15 burpees

 

Announcements:

Remember there is no longer a tuesday/thursday NOON class but there is a tuesday/thursday 7AM class

4th of July- We will hold one class at 9am. It will be a partner WOD at 9 am!!! so bring your friends and family. It will be a good WOD for everyone to do before the festivities begin!!!




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