Friday July 12th Wod

Happy Birthday Eric Kramer! Hope you enjoy your day!!!

Friday July 12th 5&6 Am Calsses are open gym!

Warm up: 3 rds

50 Jump ropes

12 Air Squats

5 planking Burpees

5 Hang Clean empty bar

5 Push Press Empty Bar

10 Ring Row

Strength: 10min EMOM

1 Power Clean 1 Squat Clean

2 Front Squats

2 Push Press

Conditioning: 20min Amrap

200 meter Run

7 Burpee Box Jump Overs (24/20 in)

12 Wall Balls (20/14 lb)

12 Pull-Ups

7 Push Press (135/95)(125/85)