2
Jul
Monday, July 3, 2023
| Weekly Overview | Events/Classes | |
| Monday | Handstand Skill Development | |
| Tuesday | 4th of July WOD | Holiday Schedule: Only 9 AM and 10 AM classes |
| Wednesday | Snatch | Toes-to-Bar & Double Under/Crossover Skills Clinic at 5:45 PM |
| Thursday | Suns & Buns, Bis & Tris | |
| Friday | Front Squat | |
| Saturday | Squad WOD | Seventh Heaven Comp WOD at 7:15 AM |
| Sunday | Long Conditioning Intervals |
Strength
Every 1:30, 4 Rounds
1) 1:00 Handstand Walk Practice (FX: Handstand Development)
2) 15 Behind the Back Wrist Curls
3) 5+5+5 Prone IYTs
Handstand Development
1) Freestanding Handstand Practice with Wall
2) Handstand Holds with Wall
3) Wall Facing Handstand Holds or Pike Handstand Holds with Box
Conditioning
AMRAP 12
20/15 Calorie Row (FX: 16/12)
10 Handstand Push-Ups (FX: 6 Handstand Push-Ups) (RX+: Strict OR 2″”/1″” Deficit)
20/15 Calorie Row (FX: 16/12)
5 Wall Walks (FX: 3)