WOD

This is our annual 4th of July WOD. It sucks. We're only open from 0600 - 1100 so if you want some fun come out then.

For Time:

400m Walking Overhead Lunges (65lb for guys, 45lb for gals)

If the bar drops from overhead for any reason (i.e. exhaustion, puking, death)  then you run 400m.

By the way, the original weight was supposed to be lower, but Sandy upped the ante when we did this workout on Sunday. So blame her for your sore legs and ass on the 4th. 

And if I don't see you tomorrow have a fun, safe 4th of July!

WOD

4 Rounds for time of:

30 Back Extensions

30 Wallball Shots (20/14#)

 30 Burpees

30 Kettlebell Swings (50/35#)

Wednesday, July 1st: 5:30-11:00am, 5pm-7pm

Thursday, July 2nd: Closed

Friday, July 3rd:  6:00am - 11:00am 

Saturday, July 4th:  Closed

Monday,  July 6th:  5pm-7pm

Tuesday, July 7th:  5pm-7pm

Wednesday, July 8th:  5pm-7pm

Thursday, July 9th:  Closed

Friday, July 10th:  Regular Schedule

I'm going on vacation for a week and Mark will be the only trainer.  Sorry for the inconvenience. 

I hope everyone has a great 4th!

Sandy

 WOD

"Griff" plus

Run 800 meters

Run 400 meters backwards

Run 800 meters

Run 400 meters backwards

Run 800 meters

WOD

21-15-9 reps of:

Overhead Squat (95/65)

Deadlifts (225/155)

WOD

3 Rounds for time of:

500m Row

10 Deadlifts (275/185)

WOD

AMRAP in 20 minutes of:

12 Burpees

9 Sumo Deadlift High-pulls (95/65)

6 Thrusters (95/65)

WOD

5 Rounds for time of:

400m Run

15 GHD Sit ups

15 Knees to Elbows

15 Kettlebell Swings (55/35)

WOD

"Nancy"

5 Rounds for time of:

400m Run

15 Overhead squats (95/65)

WOD

Tabata Style "Fight Gone Bad!"

Wallball Shots (20/14)

Sumo Deadlift High-Pull (75/55)

Box Jumps

Push Press (75/55)

Row

Happy Birthday Wilson!