*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:

1a) 0:00 – 8:00 – 8 sets of :40 ON/:20 OFF:

Odd – Plank Shoulder Taps

Even – Abmat Sit-ups

Get yourself warmed up and moving.

1b) 8:00 – 20:00 – Every 2:00 x 6 sets:

5 Bench Press +

30 Double-unders or 50 Single-unders

Partner up with someone as needed and share a bench.

1c) 20:00 – 28:00 – 8 minute AMRAP:

21 Push-ups or Ring Dips

15 V-Ups

9 Dumbbell Box Step-Overs 50/35 @ 24/20

Scale as needed. Pick the appropriate bodyweight pressing movement that you have capacity for in a conditioning format.

1d) 30:00 – 40:00 – Every 2:00 x 5 sets – Ski/Bike/Row/Run:

1:30 ON

:30 OFF

Work for hard, but maintainable efforts.

Extra Work:

2) EZ-Bar Skull Crushers: 4 sets of 20

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

3) Band Pull-Aparts: 100 Reps

Switch between over and underhand every 10 reps. Take your time and focus on position and activation, not speed.

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