****Next weekend (THE WEEK AFTER THE 4TH OF JULY), we will be having ONLY 1 CLASS ON SATURDAY @ 9:00am (JULY 7TH) AND NO CLASSES ON SUNDAY (JULY 8TH)!  

Enjoy the weekend with your family and friends and celebrate the 4th of July since it’s mid-week this year****

Buy-In:

500m Row

:30 Bar Hang

30 Air Squats

30 PVC OHSQ

30 Banded GM

Mobility 

WOD #1:

3 RFT of:

7 Muscle Ups (10 Pull-Ups+ 10 Ring Dips)

14 HSPU

THEN IMMEDIATELY INTO:

WOD #2

4 RFT of:

400m Run

20 Sit-Ups

40 Double Unders (90 SU)