WOD - 7/2/14

Wednesday

Skill:  DB Snatch

Strength:  Good Mornings – 3 x 10 (25% of back squat)

WOD:  4 Rounds

  • 8 Ring Dips
  • 10 DB Snatch (50/35)
  • 12 cal. Row/Airdyne
  • 14 1-arm DB OH Lunge (7 each side)

Post Workout:  Foam Roll/Mash-pecs, lats, hip flexors, hamstrings, glutes

Challenge of the Week:  Max air squats in 1 minute.

*Post score to whiteboard

FRIDAY, JULY 4th SCHEDULE

Join us for a Hero WOD to honor fallen heroes and our independence at 8:30 a.m. tomorrow!  This will be the only scheduled class.