*Programming Shift HERE

**Tuesday July 3rd Noon will be the last class of the day. One class at 9 AM on Wednesday July 4th

***Games Fundraiser HERE

****Help Us Grow Our Brand HERE

WOD:

1) 0:00 – 14:00 – Every 2:00 x 7 sets:

12 Push-ups +

12 Box Jumps 24/20 +

12 V-Ups

Use this as an opportunity to work on movement quality. Push-ups should be done unbroken so scale as needed, either knees or volume. Box Jumps use this as an opportunity to work on rebounding even if it means going to a lower box. Don’t race through this, but move with intent between movements.

2) 14:00 – 28:00 – Every 2:00 x 7 sets:

3 Push Press +

6/side Single Arm Dumbbell Row

Push Press build to a heavy triple for the day. Dumbbells Rows perform in the Bent Over position without support from the other arm.

3) 28:00 – 40:00 – 12 minute AMRAP:

36 Air Squats

24 Dumbbell Deadlifts 50/35

12 Alternating Dumbbell Box Step-ups 50/35 @ 24/20

Extra Work:

4) Single Arm Kettlebell Overhead Carry: 6 sets of 50m/side

Rest 90-120 seconds between sets. Heavy as possible unbroken.

5) Band Pull-Aparts: 100 Reps

Switch between over and underhand every 10 reps.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE