Strength/Skill: Front Squats, 6 x 3, starting at 55%, Every 90 Seconds

  • 3 to 5 second negative, then aggressive up

WOD: 30 – 20 – 10, for time of:

  • Holding two DB/KB Burpee Deadlifts (50/30) — 1 Burpee + 1 DL = 1 rep
  • HRPUs
  • Thrusters (95/65)
    • As quickly as possible perform 30 of each movement, then 20, then 10.
    • Record the time it takes you to complete the workout, and the weights you use
    • 20 minute cap

The News:
THE BOX WILL BE CLOSED FROM FRIDAY, JULY 7TH 11AM UNTIL MONDAY 5:30AM CLASS.
Community Spotlight: Kyle McSpedon, Mike Isabella, Vivian Martinez
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July 4th BBQ