FRI03JULY2015

Limited Holiday Schedule & Community WOD!

Friday: 830AM & 1200PM Classes Only
Saturday: 10AM Community WOD & Open Gym Until 12PM
Saturday we will be doing a fun version of Fight Gone Bad. Perfect and FREE for Friends and Family! If you prefer to avoid the crowd we will have Open Gym 11-12PM. 

WOD

Conditioning
In teams of 2 alternating stations, AMRAP in 14 min:
10 Deadlift (155/115 | R+ 185/135)
6 Goblet Squats (53/35) | R+ Pistols
2-4-6-8,etc Burpees
Burpees increase by 2 reps every round until time ends.

Extra

Snatch the following weights (all must be full squat) and reps AFAP jumping over the bar each rep, rest 2-3 min between weight changes:
40/5, 50/5, 55/5, 60/5, 65/5, 70/5
fastest way to move a barbell at lightweight for speed is no foot movement from squat stance. practice that here

Alternating EMOM – 12 min.
– E – 15-30 ft. HS walk
– O – 2 TTB + 2 Bar MU

After everything else:
4 min. Tabata – Abmat situps
Rest 1 min.
4 min. Tabata – Ring rows

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