Saturday & Sunday, July 5th & 6th

Super Saturday

OTM x 8 minutes

3 Snatches

OTM x 8 minutes

3 Clean & Jerks

rest

5 Rounds of:

20 DB Hang Clean & Jerks,

1 Rope Climb

20 cal ski erg,

1 Rope Climb

20 GHD Situps,

1 Rope Climb

20 seconds max rep burpees,

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Sunday LEGDAY!

Sunday Funday, 8 or 9 AM Class

Open Gym Avail. 8 - 10 am

Strength Superset

  • 6 x 3 Front Squat + 12 Side Plank Hip Dips

Leg Circuit x 4 Rounds

Not for Time

  • 10 Alt. KB Cossack Squats

  • 10 Stiff Leg Deadlift

  • 10 Alt. Front Foot Elevated Rev. Lunges

  • Around the world toe taps

  • 30: Wall Sit (Lap Plate Optional)

Joe Kusnitz