|
Fitness |
Performance |
|
A. |
A. |
|
Back Squat |
Back Squat |
|
5 x 7, across-rest 2 min btw sets |
5 x 7, across-rest 2min btw sets |
|
B. |
B. |
|
Partner WOD |
Partner WOD |
|
AMRAP 15 |
AMRAP 15 |
|
10 Squats (Back, Front, OH) |
15 OHS 135/95 |
|
20 Abmat Sit Ups |
30 Abmat Sit Ups |
|
30 KBS |
45 KBS 53/45 |
|
* Split Work as needed |
*Split Work as needed |
|
* Extra Work |
|
|
Snatch |
|
|
Work up to a 3RM |
– We will have 1 class on July 4th at 0900. Plan on coming in for a tough WOD
and then enjoy the rest of your day with family and friends.
13 Box Etiquette Rules:
1. Put your STUFF away.
2. Don’t drop your barbell when stripping the weights.
3. If you have sweated on the equipment, bled on the equipment or cried on the equipment, wipe it down.
4. Don’t steal other people’s equipment.
5. Don’t be late.
6. Check in/Sign up for classes.
7. Pay attention when the Coach is giving instruction.
8. Don’t have a conversation with someone in the middle of a WOD.
9. If you ask to borrow an athlete’s gear–give it back when you’re done.
10. Don’t move the chalk bucket mid-WOD.
11. Respect an athlete’s space.
12. DON’T GHOST RIDE YOUR BAR.
13. Introduce yourself to newcomers.