* Friday, July 3rd, there will be no evening classes. Last class is Noon. Saturday, July 4th there will be one class at 9:00 AM.

** Going to the Games Raffle HERE…1 Year Membership, Concept 2 Rower, Relentless Jeans and numerous other items…Raffle is Saturday, July 11th

WOD:

1) Front Squat: 5 sets of 3

Warm-up as needed. Rest 90-120 seconds between sets. Heavy as possible.

2) Back Rack Barbell Lunges: 3 sets of 5/side

Warm-up as needed. Rest 90-120 seconds between sets. Alternate legs each rep. Heavy as possible.

3) 8 minute EMOTM:

10 Push Press

Max Reps Ball Slams 40/30

Score is total reps Ball Slams

Extra Work:

4) Abmat Sit-ups: 100 for time

Keep track of total time and sets to complete.

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

Post Results/Thoughts To Comments