DSC_0134July 4th Hours: 8-10:00am. We will be running 2 heats of a Hero WOD starting at 8:30 and 9:15 only. We will be closed Saturday July 5th. Warm-up Drills I. Row 3:00 II. 12-9-6 reps of 'American' KB Swings (24/16) Wallballs (20/14) III. Mobility Impact/Focus: Back Squat Week 5 Complete the following workload of Back Squats based off of your current 1RM. 5 x 45% (Warm-up) 5 x 55% (Warm-up) 5 x 65% (Warm-up) 3x3 x 85% Post loads to comments "Let Freedom Ring" 21-15-9 reps of Row (Kcal) Thrusters (95/65) Ring Dips Post times to comments.
This entry was posted in . Bookmark the permalink.

2 Responses to 07.02.2014

  1. Kerri says:

    Back Squat 3 x 3 x 190

    Let Freedom Ring 14:20 (purple band ring dips)

  2. Peter says:

    “Back Squat” DNF – back issues
    “Let Freedom Ring”: 14:36 Rx w/65#

Leave a Reply

Your email address will not be published. Required fields are marked *


  • No events.