* Next Week, Monday, July 3rd, Noon will be the last class of the day. We will have one class at 9 AM on Tuesday, July 4th.

** Please note there will be construction (wall removal/rebuilding) starting 6/6/17, so things will be a little messy and tight in the bathroom areas. Please be patient with us, things are coming and will be done before we know it. 

WOD:

1) 3 rounds AQAP:

800m Run

30 Dumbbell Squat Cleans 35/25

30 Burpees

Extra Work:

2) Rope Climb: 10 minutes Practice

Work on any facet of developing a Rope Climb.

3) Dumbbell Z-Press: 4 sets of 10

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

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