************************** 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 –
25-30 min
6×6 @80% Back Squat 1RM
*3-4 warmup sets
rest 90 sec- 2 min
C. Skill Work:
3 Rounds, NOT For Time –
10 supermans
15 sit ups
20 double unders
Scale = attempts
D. Post-WOD Recovery:
Quad Smash
