7-3

Buy in
5-1 bear complex

skill/strength
10min. working on cleans

W.O.D(nasty girls)
(3 rounds)
50-air squats
7-muscle ups
10-hang power cleans (135/95)
(will show scaled versions at the gym)

cash out
1min.-couch stretch each leg
roll/stretch


7-2

Saturday  the 4th of July  classes are still on we just  won’t  have day care !

Have a great 4th everyone😎


7-2

Buy in(3round)
10-swings
10-up downs

W.O.D(15min.Emom)
1st-15-supermans
2nd-20-lunges(10L+10R)
3rd-1min. of a farmer or pinch carry

cash out
-hammy stretch
-roll/stretch


7-1

Buy in(2rounds)
5-wall squats
10-push ups
20-jumping jacks

skill/strength(8min. E2mom)
5-strict or weighted pull ups

W.O.D(5min.AMRAP)
5-OHS(95/65)
100m-run
5-pull ups
then rest 2min.
another 5min.(AMRAP)
5-burpees
100m-run
5-ab wheels

cash out
1min.-bar hang
roll/stretch


6-30

Buy in(2rounds)
10-swings
20-halos(10L+10R)
20-around the worlds(10L+10R)

W.O.D.(18min. Emom)
1st-1min-hollow holds
2nd-10 single leg dead lifts with a kettlebell  
3rd-1min. Bar touches

cash out
-rotator exercises
roll/stretch


Don’t forget your water😄 

Continue reading

6-29

Buy in(3rounds)
10-kang squats
20-jumping jacks

skill/strength(8min.E2mon)
8-barbell bent over rows

W.O.D.(8min. AMRAP)
10m-bear crawl forward
10m-bear crawl backwards
10-jump squats with the bar on your back

cash out
1min.-couch stretch on each leg
hammy stretch
roll/stretch


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