************************** QUICK ANNOUNCEMENT************************

We will be CLOSED ALL DAY on Tuesday, July 4th!

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A. Warm-Up:
3 rounds
10 banded air squats
30 sec pigeon pose each side
 
B. Weightlifting:
Back Squat – 6×2 @ 80%
 
C. WOD:
Pick your workout based on your running speed/ thruster ability –
RX: 3 min for max reps after the run
10 thrusters (95/65)
Run 200 m
Max rep thrusters
RX+: 3 min for max reps after the run
10 thrusters (95/65)
Run 400 m
Max rep thrusters
 
D. Post-WOD Recovery:
Quad Smash