A. EMOM 12 minutes
min 1- 7-10 strict Pronated pull-ups (add band if needed)
min 2- 10 Strict Press @ 95#/65#
min 3- Side plank 20 sec/side
B. 2 minute AMRAP
Run 100m
7 box-jumps 24"/20"
14 DB snatches @ 50#/35#
AMRAP burpees remaining time
rest 1 minute
x4 sets
*goal is same reps each set
For Time w/ a partner 50 SA DB devils press 50,35 400 meter Run/row 500m 100 Sit ups 400m Run/row 500m 150 Walking Lunges 400m Run/row 500m 200 Double unders 400 meter Run/row 500m 150 Walking Lunges
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 Shou
***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 10 rounds for time Run 200m 15 Ab mat sit-ups 10