WE WILL BE CLOSED FRIDAY 3rd and SATURDAY 4th of July!
WOD
Deadlift
1-1-1-1-1
Out of town workout
50 Burpees
10 Pushups
10 Squats
50 Burpees
20 Pushups
20 Squats
50 Burpees

WE WILL BE CLOSED FRIDAY 3rd and SATURDAY 4th of July!
WOD

1000 meter row
THEN
3 rounds
50 Sumo Deadlift high-pull (52/35)
25 Pull-ups
Out of town workout
Run 1600
50 Sqauts
Run 1200
40 Squats
Run 800
30 Sqauts
Run 400
20 Squats

WOD
30 Muscle-ups for time
If you can’t do a muscle up do 3 pull ups and 3 ring dips for each muscle up.
Out of town workout
50 Handstand pushups for time

WOD
5 Rounds
15 Hang Power Cleans (135/95)
20 Box Jumps
Out of town workout
5 Rounds
15 Burpees
20 Squats

WOD
Back Squat
5-5-5-5-5
Out of town workout
150 Burpees for time

WOD
10 rounds
2 Deadlifts (275/185)
12 Push-ups
Out of town workout
10 rounds
5 Handstand  Pushups
12 Burpees

WOD
3 Rounds
Run 800 meters
15 Ring Dips
30 Pull-ups
Out of town workout
3 Rounds
Run 800 meters
20 Pushups
30 Pull-ups

WOD
As many rounds in 20 minutes
15 Push Presses (95/65)
30 Air squats
Out of town workout
Run 800
Tabata Sqauts
Run 800

WOD
7 rounds, for total reps,  60 second at each exercise
Kettlebell Swings (52/35)
Burpees
Out of town workout
Run 5k

WOD
15-13-11-9-7-5-3-1
Hang squat clean (135/95)
Push-up
Out of town workout
25-22-19-16-13-10-7-4-1
Pushups
Squats
Burpees