ANNOUNCEMENTS:
– Saturday July 2nd we will be running heats of a Hero WOD at 9:00 & 10:00am in place of Open Gym. Come do a great workout and get your 4th of July weekend started right!
– We will be Closed Monday July 4th.
– Our July on-ramp starts Tuesday July 5th at 6:00pm. Tell your friends!
Warm-up Drills
I. 8:00 Dynamic Warm-up
Run
High Knees
Butt Kicks
Shuffle
Karaoke
Etc…
II. Mobility
Impact/Focus #1: Overhead Squat
Warm-up as needed (3 sets x 5 reps) before completing the following workload for Overhead Squat.
Overhead Squat 5-5-5-5
Post loads to comments.
Impact/Focus #2: Strict Press
Warm up as needed before completing the following workload for Strict Press.
Strict Press 3-3-3-3-3
Post loads to comments.
WOD
5-10:00 Metabolic Conditioning
Skill Development
3×12 DB Row
Overhead Squats: 55×5
Strict Press: 60×3
Metcon: 5rds RX
OHS: 145#x5
Strict Press: 80#x2…ugh
Meton: 4+13 Rx’d
10 Box Jumps
15 GHD
OHS: 135×4. Almost had 5 but that was a 3rm anyway, so yes!
Press: 90×2.
Metcon: 5 + 9RX
3RM PR, that is.