Monday, July 5


Happy 4th of July and Happy Birthday Mark O’Brien & James Schroth!

Classes at 8 & 9am only.

4 Inchworm
6 Spiderman lunge
200m Run
8 Bent over row
6 Top down deadlift
4 Deep squat complex
4 Clean & Jerk
200m Run
5 Lat Pull
5 Pull up

Partner WOD!
3 RFT:
20 Power Clean & Jerk (135/95#, Scale to a load that you can do at least 5 TNG reps with)
40 Pull-up (Ring row or jumping pullup)
600m Run
* 26 min cap. 1 person working at a time except for the run.

1:00 Pigeon
1:00 Lizard

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