July 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)
3×3 x 85%
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“Let Freedom Ring”
21-15-9 reps of
Row (Kcal)
Thrusters (95/65)
Ring Dips
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Back Squat 3 x 3 x 190
Let Freedom Ring 14:20 (purple band ring dips)
Back Squat 3 x 3 x 190
Let Freedom Ring 14:20 (purple band ring dips)
“Back Squat” DNF – back issues
“Let Freedom Ring”: 14:36 Rx w/65#