Monday July 15th WOD and week schedule update:

Hey Guys! Happy Monday! There are a few changes to this weeks schedule. Please see below. IF anyone has any questions or wants to workout on an off hour etc please reach out to me directly and I can give you the lock box code. Text or email is fine.

Thrusday July 18th: 4:30pm will be OPEN GYM. There will be NO 6pm class.

Saturday July 20th: 8am OPEN GYM ONLY. There will be NO 9:15 or 10:30 am.

Strength:

Low Hang Snatch (start at hip, lower to mid-shin, squat snatch) - 5sets x 3reps @ 60-70%

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CORE: 3rds

1. Russian Twists 3x10

2. Plank 30s

Conditioning: 16min AMRAP

4 Rounds

2 Push Up + Pull Across (50/35)(40/25)

4 Alternating Dumbbell Power Snatch

Rest 1 Minute

4 Rounds

4 Push Up + Pull Across

8 Alternating Dumbbell Power Snatch

Rest 1 Minute

4 Rounds

6 Push Up + Pull Across

12 Alternating Dumbbell Power Snatch

Rest 1 Minute

Finish Amrap doing

8 Push Up + Pull Across

16 Alternating Dumbbell Power Snatch