4th of July Hours – 7a and 9a ONLY!
6a – Oly Class
7a – WOD
8a — Striking WOD
8a – Skills class (Come in and work a goat, strength, etc)
9a — WOD
Dynamic Warm-Up – Mobility
Prepare to for..
A. WOD: 5 RFT
10 Zercher squats, from the ground
10 Tall Box Jumps. 30/24, but may add height if desired.
* Scale accordingly to maintain consistency of good mechanics, while applying intensity through rounds. Ask your coach for help.
ABOVE and BEYOND:
B: Build to a heavy but not maximal Front Squat X2 + Jerk
C: Row easy for 15-20 min. Flush body to prepare for tomorrow, and get ready for next week’s retests.