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:

2 Rounds of :30 drills

Jumping jacks
Lunges
Arm circles
Bar hang
Handstand hold
Push-ups
Lunge to instep
Squats

SKILL:

3X4 Strict Press

Stay at final weight and complete 1 set of:

3 Strict press
5 Push press
7 Push jerk

WOD:

Fight Gone Back Style
1:00/station X 3

Wallballs(20/14)
Burpee over 12″ box
Ab mat sit-ups
DB thrusters
Row for calories
1:00 Rest