Friday, JULY 4, 2024

Happy 4th!!! Lets have some fun!

Classes are 9am and 10am ONLY!

WARM UP

4 mins cardio

4 mins static

2 mins Absed

PVC

WOD

20 Rounds of

EMOM

4 Dumbell Deadlifts

3 DB Cleans

2 Dbl shoulder presses

1 Devil Press

Rest 2 mins

Then,

5 min AMRAP OF

5 OH Squats w/ a plate

5 Lunges w/ plate n twist

5 Hollow Rocks

OR

2

WOD 2

7 Rds of

4 Wall Walks

17 Hollow Rocks

7 Heavy Deads (175/275)

6 DEVIL DOGS

*optional: 76 High Knees

WHOOT WHOOT! Lets Goooo!!!