Thursday- July 2nd

July 2, 2020

 Weekly Warm-Up: 1-2 Sets

  + Today's Warm-up Movements:

          *Russian Baby Makers x 10

          *Iron Cross x 10

 

 

A. Five sets of:

Back Squat x 2 reps @ 90+%

Rest 2 minutes

 

 

B. “Encore”

3 Rounds:

750 Meter Row

50 Air Squats

10 Suitcase (KB) Deadlifts (50/35's *two kb's)

 

 

 

C. Mobility and Maintenance- do it!!

* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. (Posters or YouTube videos)

* Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.  

 

 

 

-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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