Monday- July 8th

Weekly Warm-Up: 10 min. AMRAP

Mobilize - Passthroughs

Three Touches x 5

High Knees

Toe Touches

10 KB Swings

20 Mountain Climbers

10 Burpees

10 Ring Rows

5 KB Halos each direction (work towards being able to do these while sitting in the bottom on a squat)

A. Bench Press, Hang Squat Clean, & Deadlift:

Do 8-10 warm-up reps for each of the lifts while building to the HEAVIEST WOD weight

B. “Last Call”

Teams of 3

AMRAP 7:00

50 Bench Press (95/65)

50 Bench Press (105/75)

AMRAP Bench Press (115/75)

rest 3 minutes

AMRAP 7:00

50 Hang Squat Cleans (75/55)

50 Hang Squat Cleans (95/65)

AMRAP Hang Squat Cleans (105/75)

rest 3 minutes

AMRAP 7:00

50 Deadlifts (135/95)

50 Deadlifts (155/105)

AMRAP Deadlifts (185/135)

C. Buy-Out

Pec Smash x 2:00 each

Posted Hamstring Stretch x 2:00 each

**FREE Yoga Class this Thursday evening (7/11) with Sadie Croshaw- 7:15pm

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