Saturday, 7/2
July 1, 2016
Monday, 7/4 – Happy Independence Day! (UPDATED)
July 3, 2016

REMINDER: Holiday Hours for Sunday, 7/3

14th Street location
– CLOSED = all classes, including Boot Camp and Yoga, and Open Gym, are cancelled due to repairs on the plumbing system

H Street location
– 9am Open Gym as scheduled
– 10am class as scheduled
– Open Gym is CANCELLED

Warm-Up
3 Rounds of
10 Pause Squats
10 Spider Lunges
10 Arch Rocks
3-2-1 Band X Walk

then,

1 Minute Squat Hold
1 Minute Single Leg flexion/side
1 Minute Squat Hold

Strength – Back Squat (35 min)
Prep:
1 x 10 w/ bar;
3 x 3 working up in weight

Work:
5-3-3-2-2-2-2
– Last 4 sets of 2 at same weight

Team Met-Con (teams of 4)
Once through for time:

Row 40/30 Cals
20 Deadlifts (M:225/185/135, W:153/123/93)
40 OH Plate Lunges (M:45/25, W:25/15)
20 DB Squat Cleans (M:50/40/30. W:35/25/15)
Row 30/15 Cals
10 Deadlifts
20 OH Plate Lunges
10 DB Squat Cleans

– to be completed follow the leader style (each teammate begins one the Erg)

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