Regular Schedule this week.

Lets make it a great week team. On July 4th we will be have one class only at 10am, and remember that on the 10th of July we have the next beach wod.

Monday

Snatch Balance 5x2

Over Head Squat 5x3

B) "Harley Love"

6 RFT

13 Thrusters 95/65

14 Pull-ups

Tuesday

Power Cleans

5x5

B) 3RFT

400m Run

12 Deadlifts 275/185

21 Box Jumps 24/20

Wednesday

Push Presses 5x5

Push Jerks 5x5

B) "Asma's & Lena's Bday" WOD

28, 21, 6

Hang Squat Cleans 115/75

Sit Ups

Cal Row

Thursday

Back Squats

5x5

B) 21, 15, 9

Power Snatches

Ring Dips

400m Run

Friday

(3 Second Pause)Front Squats 5x3

"Cindy"

5 Pull-Ups

10 Push ups

15 Air Squats

Saturday

"Max Out Saturdays"

Pick a lift and max it out/PR. If you're not sure hve the coach assist you in an appropriate lift and rep scheme.

B) 10 RFT

26 Yard Farmer Carry 70/53

10 Burpees

Sunday Service

Warm up

2 rounds of

50 Double Unders

400m Run

300m Row,

2 rounds of Cindy

1 Rope Climb

B) 4x5 of this complex

1 HR Push up

2 Wall Walks

3 Kipping HSPU/Negatives

4 Strict HSPU or Off of box

C) Velocity Chipper

800m run

50 DUs

20 Power Snatches 115/75

20 Pull ups

20 Burpee Box jump overs

20 Wall Balls

20 Deadlifts 225/155

20 Ring Push ups

20 Box Jumps

50 Sit ups

Monday

Strict Press

1RM (Newbies 5x5, and superset with 5x5 of Flat Ring rows)

B) 21 Shoulder to OH 95/65

15 Burpees on plate 45/25

9HSPU

15 S2OH

9 Bupees on Plate

21 HSPU

9 S2OH

21 Target Burpees

15 HSPU