July 1, 2016

Friday

ANNOUNCEMENT: 

We will have limited classes Monday, July 4th in observance of Independence Day. We will ONLY have class at 8AM and 9AM.  We will be closed after 10AM for the rest of the day.  Have a safe and happy Fourth of July!!!

RX PROGRAM

WARM UP:

2 shuttle runs

5 inchworms

5 spiderman

STRENGTH:

Strength10 min emom

1-5 bench press 70%

2-bent over row (heavy)

METCON:

Partner WOD

10-1

Cal row

Weighted lunges 95/65 2=1

200 m run/partner holds plank 

ACCESSORY:

4X10 barbell sit ups

MODWOD

WARM UP:

2 shuttle runs

5 inchworms

5 spiderman

STRENGTH:

Strength10 min emom

1-5 bench press 70%

2-bent over row (heavy)

METCON:

Partner WOD

10-1

Cal row

Weighted lunges 95/65 2=1

200 m run/partner holds plank 

ACCESSORY:

4X10 barbell sit ups


MODWOD

WARM UP:

2 shuttle runs

5 inchworms

5 spiderman

STRENGTH:

Strength10 min emom

1-5 bench press 70%

2-bent over row (heavy)

METCON:

Partner WOD

10-1

Cal row

Weighted lunges 95/65 2=1

200 m run/partner holds plank 

ACCESSORY:

4X10 barbell sit ups

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