Wednesday- July 1st

Weekly Warm-Up: 1-2 Sets

+ Today's Warm-up Movements:

*Walk through all the stations; have examples and practice reps

A. “Oddball”

Teams of 3-4

5:00 at Each Station

1) Sled Push

2) Wreckbag Clean

3) Tire Flip

4) Wreckbag Runs (200 or 400m)

5) Sled Pull

*Take turns rotating with your teammates through the work at each station

*Count your teammates total reps (100 ft on sleds=1 rep, 100m on run = 1 rep)

B. Buy-Out

Glute Smash x 2:00 each

Hamstring Smash x 1:00 each (try a lacrosse ball under your leg while sitting on a bench)

-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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