July 2 2018

July 2, 2018

Welcome to a brand new week!

 

Wednesday the 4th we'll have just one Hero WOD at 9AM - We'll run heats as needed till we're all done.

 

Barbell Warm Up (Empty Bar)

20 Shoulder Presses 

20 Muscle Snatches

20 OHS

20 Curls

20 BB Rows

20 Good Mornings

10 Front Rack Stretches

20 Thrusters

 

1RM Deadlift

 

WOD

3-6-9-12-15-12-9-6-3

Thrusters (95/65)

Burpees

 

 

 

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