Tuesday- June 30th

Weekly Warm-Up: 10 Minute AMRAP

+ Today's Warm-up Movements:

*Scapular Push-ups x 10

*Burgener Snatch Warm-up

A. 10 minutes: 3 Sets of-

Negative or Weighted Pull-ups x 5-6 reps

Handstand Hold or Practice x 1:00

Banded Pull-aparts x :30

*Rest as needed between movements

B. “Nail Biter”

4 Rounds for Max Reps:

1 Minute Toes to Bar

1 Minute Power Snatches (75/55)

1 Minute Thrusters (75/55)

1 Minute Calorie Row

Rest 2 Minutes Between Rounds

C. Buy-Out

Forearm Stretch or Smash x 1:00 each

Seated Butterfly Stretch x 2:00

Saddle Stretch x 1:00

-NO CLASS ON SATURDAY, JULY 4TH-

SPEND THE DAY WITH YOUR FAMILIES- HIKE, RUN, SWIM, PLAY, OR DO THE AT-HOME wod

We will do a celebratory HERO WOD at the gym on Friday, July 3rd

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