NO 4:30pm Class today!
4th of JULY WOD tomorrow at 11am!!!
GROUP PREP
3 min cardio
10 Burpees
10 Air Squats
10 Ring Rows
10 Pushups
Barbell Warmup + 5 of each movement in strength
STRENGTH
EMOM x 10
1 High Hang Power Clean + 1 Hang Power Clean + 1 Power Clean
*Build to a heavy complex
WOD
3 Rounds for Time:
20 Front Squats (Rx+ 185/125) (Rx 135/95) (Fitness 95/65)
7men/4women Bar Muscle UPS (Rx+) (Rx 7 Chest to Bar Pull-ups) (Fitness 7 Pull-ups – scale to 10 Ring Rows)
MOBILITY
Foam Roll legs and back
