Monday, July 4, 2016

Happy 4th of July!! 
Reminder we only have an 8:00 a.m. class today!!

 
Arm/Leg Swings
400m Run
2 x10 of:
Shoulder Dislocates
OHS
Push-ups
DB Straight-leg Deadlifts
We have a scaled version and the Rx version. Pick your poison.....


WOD
Conditioning
20 Deadlifts 205/133#
400m Run
20 KB Swings 53/35#
400m Run
20 Overhead Squats 75/53#
400m Run
20 Burpees
400m Run
20 Box Jumps 24/20"
400m Run
20 Pull-ups
400m Run
20 Squat Cleans 75/53#
400m Run
Scale weights and runs as needed

WOD
Conditioning
"Lumberjack 20"
20 Deadlifts 275/183#
400m Run
20 KB swings 70/53#
400m Run
20 Overhead Squats 115/73#
400m Run
20 Burpees
400m Run 
20 Box jumps 24/20"
400m Run 
20 Pullups (Chest to Bar)
400m Run
20 DB Squat Cleans 45/30#
400m Run

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