Monday, July 4
WOD
Happy 4th of July and Happy Birthday Lindsay Sweetser!
Classes at 8 & 9am! Open gym at 5am, 12:30pm and 6:45pm
Warm-up:
4 Inchworm lunge
8 Bootstrapper
10 Fire hydrant (each side)
12 Speed skater
10 Top down deadlift
8 Burpee over bar
200m Run
WOD: “1776”
4 Rounds for time of:
17 Burpee over bar
7 Deadlift (Rx-225/155, Scale I- 185/125, Scale II- 135/95, Scale III- 105/75)
600m Row/Run (alternate each round)
*24 minute cap. If round 1 takes longer than 6 minutes scale burpees to 12 and run/row to 400m.
Mobility:
:30 Cat cow
:30 Child’s pose
1:00 Lizard
