Thursday WOD – 070314

Derek

Gibbons

4th of July Schedule Update
Thursday, July 3rd: Morning Classes ONLY!
Friday, July 4th: HERO WOD 8:30am! MAKE SURE YOU ARE REPPIN ‘MURICA!
Saturday and Sunday CLOSED!

WORKOUT OF THE DAY

Fitness
1. Squat: 1X5@65%, 1X5@75%, 1xMax Effort@85%, rest as needed

2. 3 RFT:
75 Double unders
50 Squats
25 Cal Row

3. Pull-up Development Day 3

Performance
1. Squat: 1X5@65%, 1X5@75%, 1xMax Effort@85%, rest as needed

2. Front Squat: 3×10 AHAP

3. Metcon
3 RFT:
75 Double unders
50 Squats
25 Cal Row

4. C2B Development Day 3

5. GHR 3×20