Monday

Tabata

Total reps=score

1 minute between cycles

KBS 1.5/1.0 pood

Abmat Situps

HR Pushups

Air Squats

Ring Rows

Post total reps to board

Tuesday

Skills with Marcie day

Wednesday

5 Rounds for time:

1 Round= 5-4-3-2-1 reps of following couplet

Box Steps 24/20

DB Front Squat 55/35

Post time to board

Thursday

10 minutes EMOM

3x Power Clean 175-comp/135-Rxm/95-Rxw

then 400m run on minute #11.

Record run time to board.

Friday

Buddy WOD

Row 3500m while buddy holds “Pushup” planck.

MUST trade positions EVERY time planck is broken.

Post time to Board.

Come in, Warm up and Get Started ASAP. First come-first served on the rowers. Rolling admissions all class long.

Saturday

Happy Fourth of July!!

Firecracker 5/10k run