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June 5th-9th, 2017

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Hey, guys! Announcements are short and sweet:

1) We will have open gym on 6/5 from 6:30pm-7:30pm. Come work those skills or make up a missed WOD.

2) Beginners’ classes commence on 6/6 at 6:30pm! Remember that for the remainder of the summer, we will have no regular 6:30pm classes.

 

Monday:
1 RM Bench
WOD

3RFT
200m run w/med ball (20/14)
20 wall ball sit ups
200m run w/kettlebell (35/26)
20 kb Russian twists

Tuesday:
Front squat 5-5-5-5-5
WOD
21-15-9
Cal row/bike
Push ups

Wednesday:
Power clean 1 RM
WOD
8 RFT
10 wall balls (20/14)
3 pull-ups

Thursday:

ROMWOD

Friday:
Max pull ups – strict or lightest bands only, 3 attempts

Pistol squats – 3 sets of 5-7 each leg
WOD

12-min AMRAP
9 deadlifts (135/105)
12 ring dips
15 box jumps