*Schedule for this week…there will be no evening classes on Wednesday, July 3rd, and there will be one class at 9:00 AM on Thursday, July 4th

WOD:

1) Every 3:00 x 7 sets:

25m/side Suitcase Farmers Carry +

25m/side Single Arm Front Rack Carry +

25m/side Single Arm Overhead Carry

Ideally, you’ll likely have 3 different weights for this piece. Make sure to challenge yourself with the loading, otherwise this won’t be very difficult. Pick weights that make you STRUGGLE, this is grunt work combined with some nice cross-chain stability work.

2) 10 minute AMRAP:

15 Ball Slams 40/30

15 Knees-up

Extra Work:

3) Flat Bar Cable Upright Row: 3 sets of 30

Rest 90-120 seconds between sets. Focus on positioning over load.

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