WOD

TUESDAY-PULL-FULL BODY

FOURTH OF JULY (Monday July 4)
-No PM classes (Only: 450, 5:50, 6:50, and 8:50)

BEACH WORKOUT/KICKBACK
-July 16
-Workout starts at 4:00pm, Party Starts at 5:00pm
-Refer to gym whiteboard for POTLUCK list

Strength

Deadlift (5×5)

5 sets, 5 sets
-Week 4 of 5×5 program.
-Use 5-10% more weight each week.
-Rest 2 minutes between set

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 18′
1 Rope Climb
3 Barbell Power Clean
5 Box Jump Over

Rx women: 145#/ 40"
Rx men: 205#/48"

Skill/Accessory

Pull-ups (3xFailure)

3 sets, reps to failure
-RPE 10
-Rest 1 minute between sets

Try to beat the number of reps you did the previous set.