Wednesday 7/1/2015

In July we're bringing the white board back! We want everyone who does the wod to write your name on the board. You don't have to put your score if you don't want to. We want to see how many we can get up there! We will keep track of the total workouts done in July and at the end of the month, all the coaches will do a burpee for every name from the entire month!

Happy July! The gym will be closed on the 4th of July.  Regular hours on Friday and Sunday with no regularly scheduled classes.

3x Row 150m, rest 30 sec
3x10 GHD Hip Extensions
3x3 Muscle Ups
3x1 min Plank

5x3 Top Down No Touch Tempo Snatch Grip Deadlifts
*7 sec down, full speed up.

3 Rounds
5 Bar Muscle Ups
10 Deadlifts (225/155)
50 Double Unders

3x Max handstand hold, rest to recovery between