Reminder: This coming Sunday, July 13th, is our Goal-Setting Roundtable. I was thinking 2pm to allow people to get out of church with enough time. Sound good????

A. Skill:
Body Control 101, Part 2 –
1) Banded Muscle-Up Turnovers
2) Weighted Pull-Ups – 5 x 3 (heaviest weight you can handle f/ 3 reps OR lightest band you can handle f/ strict reps.
 
B. MWOD:
High Hamstring Stretch – 3 x 30s ea side
 
C. WOD:
“Mr. Grant”
21-15-9
Thrusters (95/65)
Burpees over the bar