Monday, June 30, 2014

Thanks to everyone that hung out Saturday after the WOD and O'lifted with CJ. His speed and power is truly amazing.

We get drop-ins on a fairly regular basis.  Without fail, they let Betsy, Billy or me know what a great box we have and how they really felt welcomed.  Thank you for such a great community!! 

This Friday is the 4th of July and we will be closed all day.  For you 5:45 a.m. peeps we have a Thursday scheduled for you.  On Saturday we'll be hitting "Hidalgo"

Thomas knocking down the Pull-ups!!

Arm/Leg Swings
250m Run
2 x 10 of:
DB Shoulder Press
DB Straight-leg Deadlift
Box Step-ups

MOD
Push Press
5-5-5-5-max reps  @ 80% of your 1 rep max Strict Press (from last Monday)
Do 4 sets of 5 reps and on your 5th set do as many as possible and  record that number on the board along with your weight.

WOD
Conditioning
AMRAP 20:00
7 Power Cleans, 135/93#
7 Box Jumps 24/20”
250m Run

Extra Work
50 Wallballs!!  Try and do these UNBROKEN so use a lighter ball, even if it’s a “kid’s” medball

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