Friday, July 5th

Overhead Squats 4×4@85%1RM

then,

500M Ski Erg Buy In,

3 Rounds of:

7-Full Snatch (115/75)

14-Burpee Box Jump Overs (24/20″)

500M Row Cash Out.  For time.

*Sunday (make up day) we will meet at Perrin Park (414 Perrin Lane, Jeffersonville, IN 47130), weather permitting, for a fun outdoor wod on the fitness loop at our normal class time of 12:30.  The park is 5 miles from The Ville, just over 2nd street bridge about 4 miles down Utica Pike.

Thursday, July 4th

*We will have our FREE class today at 10:00am.  This will be our only class today, all other classes and open gym are cancelled so come out and join in the fun!

4TH of July Partner/Team WOD

1776M Row (as a team)

76-Burpees Over Partner (while partner holds an elbow plank)

76-Goblet Squat (53/35#, partner performs a parallel squat hold)

76-Pullups (partner holds at the top of a ring dip)

76-Situps (partner holds a “dying cockroach”)

76-Pushups (partner holds a side plank)

76-Wall Balls (20/14#, partner hollow rocks)

760ft Sled pull (90/45#, as a team)

Run 1/2 block to front doors.

For time!

*Sunday (make up day) we will meet at Perrin Park (414 Perrin Lane, Jeffersonville, IN 47130), weather permitting, for a fun outdoor wod on the fitness loop at our normal class time of 12:30.  The park is 5 miles from The Ville, just over 2nd street bridge about 4 miles down Utica Pike.