July 16, 2018

Monday

Hope everyone had a great weekend! 
Mark your calendars... Kickball Slip N' Slide party July 28th 10 am
Details to come... family and kids welcome! So fun! 

Warm Up:
Run 800m
2 Rounds 
10 Air Squats (hold 15/10# plate 2 sec 
pause at bottom)
10 Burpees 
10 Shoulder Press (strict 45/35#)


Skill:
Floor Wipers! 
3 Rounds 
10 No weight arms out to side
10 Holding DB's in the bench press position (35/25#)


WOD:
For Time:
Row 1000m
3 Rounds 
15 Deadlifts (155/105#)
12 Hang Power Cleans 
9 Jerks 
Row 1000m





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