Wednesday 150701

You all are amazing who showed up yesterday to honor one of the Fallen despite the heat and the massive amounts of running and push-ups. Strong work!!! All of you will enjoy the strength day we have in store for today. 

Holiday Hours:
Saturday we will be having a 6a Olympic Lifting class and a 7a WOD ONLY!
NO Open GYM on SUNDAY!
Enjoy the long Holiday Weekend!

Dynamic Warm-Up-Mobility
Prepare for..

Strength:  Front Squats
10-5-3-1-1-1-3-5-10
reps

Cool down

Competitors or athletes wanting to improve your Fitness level:
1.  Clean + 1 Jerk
A. 3×3 quick singles at 80% + 1  Jerk last rep
B. 3×2 quick singles at 85% + 1 Jerk last rep
C. 3×1 at 90%+ Jerk
D. Work up to a heavy single.

2. Conditioning
15-9-6-9-15
Wall Ball
C2Bar Pullups
250m sprint row after each round

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