Thursday July 4, 2024

Warmup

1:30 Bike/Row

10 Squat Jumps

5 No Push-up Burpee

10/side DB/KB OH Press

10/side DB/KB Hang Clean

5 Goblet Squats

10 Kip Swings

Mobility

Wall Hinge Stretch :30

BB Warmup

10 Elbow Rotations

5 Shrugs

5 High Pulls

5 Hang Cleans

5 Split Jerks

Skill/Strength

Work up to a heavy single clean and jerk

WOD

Pete

51 toes to bar

10 clean and jerks

51 wallballs

10 clean and jerks

51 burpees

10 clean and jerks

51 cal row or bike

We miss you, Pete.  

F:  reduce reps; situps instead of toes to bar; 15 kb swings instead of clean and jerks

P1:  135/95

P1.5:  115/75

P2:  95/65

C:  155/105

--

Classes at 530am, 830am, and 11am.  Afternoon and evening classes are cancelled.  Happy Independence Day!