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WARM UP

:30 Drills x 2

Seal Jumps

Lunge 2 Instep

Kang Squats

Push-Ups

Plank

PART I

**We will explain how this programming works in class today!

Strength Option:

6 Min EMOM

5 Shoulder to Overhead

(Work up to 5 Rep Max for the Day)

Performance Option:

6 Min EMOM

5 Shoulder to Overhead + 10 Situps

PART II

12 Min AMRAP:

3 Push-ups

3 Box Jumps (24/20)

3 KBS (24/16)

6 Push-Ups

6 Box Jumps

6 KBS

9, 9, 9…

12, 12, 12…

IMG_5024

 

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Warm Up
2 Rds
1 Minute Jump Rope
10 Air Squats
10 Good Mornings
5 Inch Worms + 2 Push Ups
:30 Bar Hang
WOD
Part 1 (For Time):
3 Rounds
40 Double Unders
8 Front Squats (135/95)
Part 2 (For Time & Reps):
4 Rounds
200 M Run
15 Toes To Bar
Max Effort WBS (20/14)
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HOORAY!

Saturday, August 1 at 9AM

It’s time to get started! Bring your friends and family to our first WOD this weekend. We’ll have class on Saturday, August 1 at 9AM and Sunday, August 2 at 4PM. These are free and open to all levels!

We’re back to work with our regular schedule on┬áMonday, August 3 at 5AM.

Can’t wait to see you all!