Friday, July 4th

Happy 4th of July!

One Community Workout at 9 am! Everyone is welcome ~ including family and friends

Joe Kusnitz
Thursday, July 3rd

Warmup: 20 minutes of

20 jumping jacks

10 pushups

10 ring rows

10 jumping lunges

10 meter jump rope run

++++++++++++++++++++++++++

WOD: 30 minute AMRAP

run 1 mile then with time remaining

500 meter row or ski erg sprints

*with 2 minute rest between each set

Joe Kusnitz
Wednesday, July 2nd

Warmup: 3 Rounds of:

5 hip thrusts,

10 kb russian twists,

10 kb goblet squats,

20 meter ovehead single kb carry

+++++++++++++++++++++++++++++

Strength: OHS 6x3

+++++++++++++++++++

WOD: 20 Min AMRAP of:

10 Push Press 115/75,

10 KBS 55/35#,

10 Box Jumps 24/20"

Joe Kusnitz