Saturday & Sunday, July 19th & 20th

Super Saturday

7 min amrap:

5 squat cleans 155/95#,

5 Burpees

3 min rest

7 min Amrap:

5 hang cleans 135/115#,

2 Rope Climbs

3 min rest

7 min amrap:

5 Power Snatches 135/95#,

3 Bar Muscle Ups

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Sunday Jul 20

8 & 9 AM Classes

Open Gym Avail. 8 - 10 am

Warmup

  • 1 Min Cardio

  • 6 Front Foot Elevated Rev. Lunge (Slow)

  • 10 Straight Arm Lat Pulldown

  • 10 Jump Squats

  • Superman Holds + Hollow Holds

3 OTM x 12 Min Deadlift

5 Rounds for Time of:

  • 10 KBS (55/35#)

  • Fence-n-back Farmers Carry (55/35# x 2)

  • 15 Abmat Situps (rx+ GHD)

  • 60 Singles/30 Double Unders

Joe Kusnitz