WOD

FRIDAY-DELOAD-PULL-FULL BODY

FOURTH OF JULY (Monday July 4)
-No PM classes (Only: 5:50am, 6:50am, 8:50am,9:50am)

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

Warm-up

(This is done after Mobility and Dynamic Stretching)

3 Rounds
(barbell only)
8 Bent Over Rows (w/ pause at the top)
4 Muscle Snatch
4 Muscle Clean

Then work up to 95/65# for 5 Hang Snatches.

Metcon

Metcon (AMRAP – Rounds)

AMRAP 20′
5 Pull Ups
5 Hang Power Snatches (95/65#)
5 Hang Power Clean (95/65#)
100m Run

Skill/Accessory

Metcon

2-3 Rounds
10/10 Double Dumbbell B-Stance Deadlifts
10 Barbell Curls

@RPE 8 for both exercises