July 1, 2019

Happy 4th week! This coming Thursday July 4th we will have 1 class a Team WOD at 9am. Class will not be capped but please sign up in Pike 13. Our Friday schedule will be adjusted please stay tuned for details over the next few days.

Warm Up:
Overhead / Shoulder Prep
3rds
5 Tempo Goblet Squat (:03 down :03 hold)
10 Kips / Kipping Practice
5 OHS (Build)
100 Jog

Strength: Overhead Squat
All Levels: 5 x 5 (Build)

WOD: “Challenger”
5 Rounds
10 Front Squats (135/95)
10 Pull-ups
*Run 150m every 2 minutes