Fourth of July Weekend Hours:
Please plan accordingly!

Friday, July 3rd
NO Evening classes (4:30pm and 5:30pm)

Saturday, July 4th
8:00am and 9:00am 4th of July WOD “1776”

Sunday, July 5th
CLOSED

WARM UP:

200m Run
20 Kicks on back (total)
20 Walking lunges (total)
20 Ring rows
20 Squats
10 Burpees
200m Run

Burgener warm up
Barbell warm up

SKILL:

Muscle Snatch + Hang Power Snatch + 3 OHSQ

Build up for 10:00

WOD:

5 Rounds
(20:00 time cap)

8 HSPU
8 Pull-ups
200m Run
50 Double unders (100 singles)