Wednesday, July 3rd, 2013

**The box will be closed July 4th but we will post an outdoor WOD for everyone.  There will be no classes through the 7th but we will still post WODs that you can come in and get after. 

Strength:  Sumo Deadlift 7 reps EMOM for 10 mins @ 70% of max

WOD:  3 Rounds

3 minutes of work/2 minutes of rest

Row 500 M, then max front squats

Round 1 at 185/115

Round 2 at 135/95

Round 3 at 95/65

REC:  Foam Roller and Lacrosse Ball