Friday- July 3rd

Weekly Warm-Up: 10 min. AMRAP

+ Today's Warm-up Movements:

*Clean and Jerk x 3 reps: w/barbell, w/95/65, w/135/95

*Calf Stretch x :30 each

A. ““Glen”

For Time:

30 Clean and Jerks (135/95)

1 Mile Run

10 Rope Climbs (15 Muscle-ups, 20 Strict Pull-ups, 30 Jumping Pull-ups or Ring Rows)

1 Mile Run

100 Burpees

*Scale, modify, partner up, or cut down as needed!!!

*Compare scores to July 4, 2019

B. Buy-Out

Calf Smash x 2:00 each Pec Smash x 2:00 each

-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