****ANNOUNCEMENTS****
- We will be CLOSED ALL DAY on Monday July 4th!
- See #1
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A. Skill:
10min EMOM –
Even -> 10 Toes Through Rings
Odd -> :30 HS Hold/Walk
B. MWOD:
Foam Roll T-Spine w/ arms anchored overhead
C. WOD: (set an 18min running clock)
5min AMRAP –
3 Power Snatch @ 95/65
6 Bar Facing Burpees
9 SDHP
– rest 90s –
repeat for 3 total cycles
(so you’ll do the 5min AMRAP, rest 90s, 5min AMRAP, rest 90s, 5min AMRAP, DONE!)
*Notes: RX+ will do 115/85 and row 9cal in place of SDHP
D. Post-WOD Recovery –
Glute Smash w/ LAX Ball
