With this upcoming Monday being the 4th of July we are only going to be running 2 big classes for the day....7:00am & 9:00am. Come get your workout done early and then go celebrate everything that makes America great.
Now on to the million dollar question...what is the workout? Well instead of doing Murph (Labor Day?) we're going to be doing a workout we haven't done before: Luke and It should be a fun one.
And since this is the 4th of July we are actually doing (at least) 2 Hero workouts this Holiday weekend. In addition to taking on Luke this Monday we will also be taking on Rocket during this weekend's Saturday Swim WOD for anyone who wants to join us.
4th of July Schedule
- Regular Weekend Classes
- Monday - 7:00am & 9:00am Only
Workout of the Day
Barbell WOD: To Intesity and Beyond! Day 3 Sampler
Clean & Jerk
- 3 x 3 @ 80% of 1RM CJ
- Next Thursday = 4 x 2 @ 85%
Back Squat
- 90% x 1
- 2 x 3 @ 30 lbs less then 90%
Core / Complex
- Option 1:
- 2 Sets of 15 Hanging Leg Raises + 10 GHD Sit-ups + 30" GHD Superman Hold (plate on back)
- Option 2:
- 2 Sets of 10 YTW's + 10 Chin-ups
- Option 3:
- 10 Glute Ham Raises + 8 Single Leg RDL's (each leg)
6/30/16
