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Friday, July 1, 2022

No 6:30pm class today


***July 4th weekend schedule***

Friday, July 1

No 6:30pm class

Saturday, July 2

8:30 & 9:30

Sunday, July 3

No open gym

Monday, July 4

8:30 & 9:30 only


A. 1 Squat clean + 3-5 Shoulder to overhead; Every 1:30 x6 sets; building from

135/95+

B. For time * 13 min time cap*

21-15-9

Deadlifts 185/125

HSPU

Pull-ups

Box-jumps 24/20


Masters

A. 4 sets of the following:

A1. Strict shoulder press from rack x 10,8,6,4; build to a tough set of 4

A2: Dual bent over DB row @ 2020 x 10

A3. 30 sec Side plank/side

B. 12 min AMRAP

15/10 cal row

12 thrusters

9 pull-ups/ring rows

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