July 4th Holiday Hours
10AM Group Class
11AM Group Class
WARM UP:
3 Rounds
20 Double Unders
10 Air Squats
10 Push Ups
10 Scorpions
SKILL:
3 x 5 Weighted Dips
Pair With:
3 x Max Effort L Sit
LIFT:
Push Jerk
5 @ 65%
5 @ 70%
2 x 5 @ 75%
WOD:
“MAX EFFORT”
3 Min. Max Effort Burpee
1 Min. Break
3 Min. Max Effort KBS (70/53) (53/44) (44/35) (35/26)
1 Min. Break
3 Min. Max Effort Double Unders (Singles)
*Combine all 3 for total score.
POST WOD:
Roll & Mobilize
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