WOD 7/3/17

Holiday Hours:
Monday, July 3rd - Regular Schedule

Tuesday, July 4th
Open Gym 8am-9am and 10am-Noon
— HOLIDAY WOD at 9am —

Wednesday, July 5th - Regular Schedule

PreClass Work:
Foam Roll - Calves, Quads, Upper Back, Lats
Stretch - Worlds Greatest, Banded Hip Distraction, Knee to Wall
WarmUp1

0:00-3:00
Whiteboard Discussion

3:00-13:00
Dynamic WarmUp
8min AMRAP
10 Cal Row
5 Single Arm Overhead Squat each arm
10 Russian KBS (35/25)

13:00-15:00
Complex SetUp

15:00-22:00
A) EMOMx7 @75% of 1RM Thruster:
3 Clean Pulls
2 Full Cleans
1 Squat Clean Thruster

22:00-32:00
B) Back Squat 4x3 @70-80% w/13x1 Tempo, build
2min Rest

32:00-37:00
WOD SetUp

37:00-47:00
C) 10 minute AMRAP
200m Run
6 Power Cleans
2 HSPU
*add 2 HSPU each round completed

RX+ (165/115)
RX (135/95)
SC (95/65)

G.O.A.T Work:
Accumulate
:75 L-Sit Hold