Tuesday, July 2nd

Schedule for July 4th and the rest of the week:

July 4th – One class at 9 am

July 5th – normal class schedule

July 6th – normal community WOD at 9 am

Warm Up:

45 Seconds

Easy Run

Medicine Ball Deadlifts

Active Spidermans

30 Seconds

Moderate Run

Squats to Medicine Ball

Active Samson

20 Seconds

Fast Run

Medicine Ball Squats

Push-up to Down Dog

Mobility:

Couch Stretch – 1:00

Ned Ball Squat Hold – 1:00

WOD:

AMRAP 15:

Buy In: 50 x Box Jump Overs (24/20)

Then…

3 Wallballs, 3 Burpees

6 Wallballs, 6 Burpees

9 Wallballs, 9 Burpees

…

Up By 3’s Until Time Cap

Xpress:

12′ AMRAP

20 x Pull Ups

18 x KB Snatches

200m Run