Thursday July 3, 2025

Friday classes 9 and 10am only - be PROMPT!

Warm up

Jog 3 laps

1 min OH KB Carry

1 min Farmers carry

15 burpees

PVC

Abs Circle

Thruster Progression

Snatch warm up -5 and 3.

WOD

2 mins max Power Snatches (55/75)

1 min max Thrusters (55/75)

2 mins rest (add lbs)(65/95)

2 mins Ring Dips

1 min Mule kicks

2 mins Rest

2 mins max Thrusters (65/95)

1 min max P Snatches (65/95)

2 mins Rest (reduce lbs) (55/75)

2 mins Max P Snatches (55/75)