With the 4th of July weekend coming up this weekend, we are going to have a modified class schedule all the way through Monday.  So, check it out:
Saturday – 9:00am ONLY (NO 8:00am)
Sunday – 9:00am (NO 4:00pm)
Monday – 8:ooam ONLY (NO other classes on the 4th of July)
BUY-IN:
4 x :10 Line Jumps (2 sets)
4 x :10 Pogo’s
30 Wall Squats
20 Push-ups
10 Pull-ups
4 x 6 Russian Hamstring Curls
WOD: Perform the Following:
17,000lbs/12,000lbs
Clean
Front Squat (Back Squat)
Chest-to-Overhead
*You are to lift the TOTAL weight using the above exercises in any order you choose
*You must perform at least 1 repetition of each exercise and you may NOT change the weight during the workout
*You have 20 minutes to complete the workout
Afterwards you are to complete the following:
500m Row (Men < 1:55 ::: Women < 2:10)
50 Toe-to-Bars or 75 Knee-to-Elbows