Friday 6.30.17

Strength/Skill: Wall Walks and Hollow Rocks

• 4 Rounds:
  • 2 Wall Walks
  • 15 Hollow Rocks
    • Treat these as a superset.  Do 2 Wall Walks then get right into doing 15 Hollow Rocks.  Take a small break, then get back to the Wall Walks.  Try not to rest between Wall Walks and Hollow Rocks.
    • 8 min cap.

WOD: 25 min AMRAP

• Cash in: 30/21 Bike Cals, then
  • With the remaining time work on the following AMRAP:
    • 10 Floor Presses (135/85)
    • 20 Abmat Situps
    • 10 Goblet Squats (70/50)
    • 30 second Hollow Hold (accumulate 30 seconds total, if you need to take a rest)
      • 1 AMRAP score at the end of 25 minutes.
      • Coaches may need to stagger heats 2 minutes apart to accommodate for bike.

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
July 22, 2017 – Rafting Trip